Alpha Progression builds you a science-based training plan and tells you exactly which weight and how many reps to aim for on every set. You train, log your sets, and the app adjusts your targets as you get stronger.
It's more than a workout log. The plan generator, per-set recommendations and detailed exercise database give you the structure most logging apps leave out, so you always know what to do next.
CUSTOMIZED MUSCLE BUILDING PLANS
Get a training plan built around your goal, your experience and the days you can train. Pick your training frequency, set the muscle groups you want to focus on, and the app generates a structured strength plan for you. Prefer to build your own? You can create plans from scratch and edit every detail.
PROGRESSION RECOMMENDATIONS
Our algorithm looks at your previous performances and tells you the weight and reps to target on each set, so you apply progressive overload without guessing. Recommendations adapt to how hard your last sessions actually were.
TRACK YOUR WORKOUTS
Log every set with the built-in rep counter and weight and RIR tracker. Add notes to any exercise, review your full history, and use the rest timer to stay on pace between sets.
795 EXERCISES WITH VIDEOS
Browse 795 exercises with video demonstrations so you can perform each one with good form. Every exercise comes with an evaluation of its muscle-building potential and is categorized by target muscle and equipment, which makes building a plan straightforward.
AUTOMATIC WARM-UP SETS
The app adds warm-up sets for you. How many you get depends on the exercise, the reps in your first working set, your experience and the weights you have available. Bigger, heavier lifts get more warm-ups, isolation work gets fewer.
PLATE CALCULATOR
For barbell and plated exercises, the app shows you exactly which plates to load to reach your target weight. If that exact weight isn't possible with your plates, it shows the closest weight below it.
MULTIPLE GYMS
Set up as many gyms as you train in, each with its own equipment and available weights. The active gym decides which exercises you can pick, what the plan generator suggests, and which weights it recommends. Switching between your home setup and a commercial gym takes one tap.
CUSTOM EXERCISES WITH IMAGES
Missing an exercise? Add your own. Use an image from the library, take a new photo, or copy an existing exercise as a starting point. Your custom exercises show up in the database, your workouts and your plans like any other.
PROGRESS AND INSIGHTS
Track how your strength and training volume develop over time with clear graphs. Visualize your workout history and see what's actually working.
PERIODIZATION AND DELOADS
Structure your training in cycles with planned deloads. You can also set up plans where the number of sets and the level of effort (RIR) rise gradually week by week, which keeps progressive overload going over the long run.
PERSONAL RECORDS
Your personal records and milestones are tracked automatically, so you can see your progress add up session after session.
SHARE YOUR PLANS
Send your plans to friends or coaching clients. They can take a copy and adjust it to their own needs.
DATA EXPORT
Export your training data as a .csv file and open it in Excel or similar apps to dig into your numbers yourself.
Questions about the app? Email us at info@alphaprogression.com
Terms of service: https://alphaprogression.com/terms
Privacy policy: https://alphaprogression.com/privacy
I’ve been lifting consistently for over 20 years, from bodybuilding to powerlifting, kettlebell sport to hiit. It’s a safe assumption as a lifting tech exec to say I’ve played with a number of apps…and I have.So far Alpha Progression pro has impressed me the most. It’s completely replaced my need for a notebook in the gym, not just for the set/weight/rep tracking, but also because the periodization baked into the targeting algorithm is designed to have you hitting mini PRs throughout your mesocycle. We often get hung up on just increasing weight but it’s smart enough to recommend and reward you for those minor rep PRs, the volume PRs, the muscle group volume and load PRs, in addition to the coveted weight PRs.The other aspect I really like is the premade plans are pretty good out of the gate. To give it a fair evaluation I used a defaulted 6x/week PPL plan and it was really well done. Based on how it was progressing I’ve already built out my next 6 mesocycles for hypertrophy, strength, massing, maintenance, and cutting phases. I’m excited to see where I’ll be app while using the app because I know even when I’m not performing the way I want on a certain weight it’ll help to get me over the hump.
Developer Response
Thank you so much for your 5-star review! We're glad that you enjoy the Alpha Progression app with all of its features so much! 🙏 If you have questions about the app, please send us an email at info@alphaprogression.com
Best fitness app that I’ve tried
Kaspen82
Ive been training for over 20 years and I’d put myself in the intermediate/advanced category. My struggle is that I train very hard until I fry my CNS to the point where I have to take time off from the gym, and I’ve been looking forever for a fitness app to help with periodization to avoid this. Previously I’ve used excel sheets to calculate the intensity over the different blocks but this is super annoying. I’d have to go and manually update these templates before every workout and take a picture with my phone and it was basically impossible to track the workouts and for this reason I wanted an app that could do all of this. I’ve had bad luck. I don’t want to name any other ones here but I subscribed to one of the more popular ones and the workout recommendations I got from it were wild, and they kept changing. What I needed was an app to plan the progression for me to make sure that my programming was good and that I didn’t burn out. I wanted one where I could chose the exercises that I love and that work best for me but get help with intensity. If that is what you’re looking for; this is it.
Developer Response
Thank you so much for your 5-star review! Awesome that you track your training with the Alpha Progression app! 😊 If you have questions about the app, please send us an email at info@alphaprogression.com
Best App!
AmbassadorJoeM
I lifted for many years and just got back into lifting again a month ago. My workouts were either in a binder or on other apps. When using a binder, I always had to carry it around and manually log my workouts. After a couple weeks of researching different weightlifting apps and reading numerous reviews, I settled with Alpha Progression and could not be happier! This app is absolutely outstanding! The exercise database is phenomenal and growing. I answered a few questions for my goals and the autogenerated workout program popped right up. I added more exercises to the generated recommendations for each of my daily workouts. I was also able to replace exercises or simply delete individual exercises that I don’t do in my workouts.I could not be happier with this app! I do wish they would add a One Rep Max along with the Ten Rep Max. I contacted the owners on our private Aloha Progression FB page to have them add a couple of exercises I do that wasn’t in the library and they added the exercises almost immediately. I’d rate this app a 10/10 if possible. Highly recommended!
Developer Response
Thank you so much for your 5-star review! It’s awesome that you track your training with the Alpha Progression app! 😊 If you have questions about the app, please send us an email at info@alphaprogression.com
Wonderful Design
dcburns03
I’ve been using this app regularly for nearly four years at this point, and it’s worked great for me thus far. I use the free version, which has almost everything one would need to design their own program. The only thing I can think of to better my experience would be implementing some form of custom periodization in the free version. I can understand if the developers want to continue to gatekeep this feature to incentivize switching to a paid membership, but I think there’s a way to adjust this feature for the free version in order to reward people who know how to make their own programs without the algorithm’s assistance. For example, the free version could use a periodization feature without any guidance for the user, and the membership could give suggestions, or maybe allow for more complex program structures? Besides this, the app has everything you would need to make simple programs and incredible progress. I will continue to use this app moving forward as long as it provides consistently helpful features and a layout that is easy to understand and navigate.
Developer Response
We're glad you like the app! Please, understand that we cannot give too much away for free as we already offer a very generous free version. If you have any questions or comments, please get in touch at info@alphaprogression.com
Spanish + French + Portuguese (BR)
• We unlocked three new languages for all users.
• If you notice any mistranslations, please tell us at info@alphaprogression.com.
Changes
• Performance improvements.
• Various smaller changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
Version 7.1.1
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The developer, Alpha Progression GmbH, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy .
Data Used to Track You
The following data may be used to track you across apps and websites owned by other companies:
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Data Linked to You
The following data may be collected and linked to your identity:
Health & Fitness
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Contact Info
User Content
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Usage Data
Privacy practices may vary, for example, based on the features you use or your age. Learn More
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
