MAJOR UPDATE
Japanese Now Available
Alpha Progression now supports Japanese throughout the app.
Alpha Progression Gym Tracker
Workout Planner & Lifting Log
Only for iPhone
Free · In-App Purchases
iPhone
Stop guessing. Pro builds your plan and recommends weight and reps for every set, adapting to how strong you are today. Free logging, no account. 14-day free trial.
Alpha Progression tells you exactly what to lift. Every set, every workout. Build your plan in a minute, then follow weight and rep recommendations that adapt to how strong you are today.
Most gym apps only record what you did. Alpha Progression plans what you should do next: a science-based training plan built for your goal, your experience and your equipment, and a progression recommendation for every single set.
App of the Day on the App Store, twice. 4.9 stars from 40,000+ lifters. 25 million workouts logged.
YOUR PLAN, GENERATED
Pick your goal, the days you can train, how long you have and which muscles to prioritise. The plan generator builds a complete plan around the equipment in your gym: split, exercises, sets and rep ranges. Beginners and advanced lifters get fundamentally different plans, because they need different things. Every detail stays editable, or build your own plan from scratch. Need just one session? The workout generator creates a one-off workout whenever you want.
A RECOMMENDATION FOR EVERY SET
Before each set, the app shows the weight and reps to go for, based on your previous workouts and what you have already done today. Recommendations shift from set to set because fatigue is real: set 3 is not set 1. Keep hitting them and they keep climbing. Progressive overload without spreadsheets or guesswork.
LOG FAST, STAY IN THE ZONE
Weight, reps and RIR in two taps, with your notes and your last sets in view. Rest timer as a Live Activity, so the countdown and your next set sit on the lock screen and in the Dynamic Island. Supersets, dropsets, bodyweight, assisted and timed exercises. Works fully offline.
795 EXERCISES, REAL VIDEOS
Every exercise filmed in a real gym with certified trainers. No stock footage, no animations. Setup, execution and cues for each one, plus an exercise evaluation of how well it builds muscle. Filter by muscle, equipment and compound vs isolation. Missing an exercise? Add your own, with a photo from your library or the camera, or copy an existing one as a starting point.
SEE WHAT IMPROVED
After every workout you see every record you beat: weight, reps, volume, estimated 1RM and 10RM, best per muscle group. Charts for strength, volume, sets per muscle, workouts per week, bodyweight and measurements. Streaks and achievements keep you showing up.
AND MORE
Warm-up calculator: warm-up sets are added automatically, scaled to the exercise, your first working set and the weights you have. Plate calculator: exactly which plates to load, or the closest weight below if your plates don't add up. Multiple gyms, each with its own equipment and weights; switch with one tap and your recommendations adjust. Periodization and deloads: ramp sets and effort (RIR) week by week and schedule deloads. Share plans with friends or coaching clients. Export everything as CSV. kg and lb, even mixed. An optional account syncs all your devices. Syncs with Apple Health.
FREE VS PRO
Free: unlimited workout logging, all 795 exercise videos, your own plans, measurements, rest timer, records, achievements, plan sharing and CSV export. No ads. No account required.
Pro: plan generator and workout generator, progression recommendations, charts, multiple gyms, periodization and deloads, plate calculator, warm-up calculator, exercise evaluations and images for custom exercises. 14-day free trial on the yearly plan.
Built by lifters: certified trainers with bodybuilding experience who train with the app every week. Questions? info@alphaprogression.com
Terms of service: https://alphaprogression.com/terms
Privacy policy: https://alphaprogression.com/privacy
Events
Japanese
• We have added another new language.
• If you notice any mistranslations, please tell us at info@alphaprogression.com.
Changes
• Various smaller changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
Subscriptions
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:
- Purchases
- Identifiers
Data Linked to You
The following data may be collected and linked to your identity:
- Health & Fitness
- Purchases
- Contact Info
- User Content
- Identifiers
- Usage Data
Accessibility
The developer has not yet indicated which accessibility features this app supports. Learn More
Information
- Provider
- Alpha Progression GmbH
- Size
- 161.4 MB
- Category
- Health & Fitness
- Compatibility
Requires iOS 15.6 or later.
- iPhone
Requires iOS 15.6 or later. - iPod touch
Requires iOS 15.6 or later. - Apple Vision
Requires visionOS 1.0 or later.
- iPhone
- Languages
English and 12 more
- English, Danish, Dutch, French, German, Italian, Japanese, Norwegian Bokmål, Polish, Portuguese, Spanish, Swedish, Turkish
- Age Rating
13+
- 13+
- Contains
Health or Wellness Topics
- In-App Purchases
Yes
- Monthly plan for best results R249.99
- Yearly plan for best results R1,499.99
- Monthly plan for best results R249.99
- Monthly plan [Legacy] R499.99
- Yearly plan for best results R1,499.99
- Yearly plan [Legacy] R1,999.99
- Copyright
- © 2023 Alpha Progression GmbH