Stop guessing.
Start progressing.
Build muscle faster with a training plan made for you. Know exactly what to lift, every set.
Try free for 14 days
Build muscle faster with a training plan made for you. Know exactly what to lift, every set.
Try free for 14 days
Pick your goals, equipment, training frequency, and duration. The plan generator builds you a science-backed program from 795 exercises. Push Pull Legs, Upper Lower, Full Body, whatever fits your week. Customize anything.
The algorithm hands you a precise weight, rep count, and intensity target for every set. Not based on a generic profile. Based on what you actually lifted.
The best curated exercise library in the business! Setup, execution, common mistakes, for every single exercise. Filmed by certified trainers in a real gym. No stock footage, no (AI) animations.
Motivation is key! We'll show you all the ways in which you progress. Check out charts for pretty much anything you could care about. We make personal records, streaks, and achievements visible to keep you showing up!
Tens of thousands of five-star reviews.
Top Tier App. I owe a vast majority of my gains to this app. Has truly helped in ways I could have never understood when I began my lifting journey. Highly recommend!
Great app! Easy to use and the absolute best for tracking progression. Simple and no extra unnecessary fluff like some other apps that make them harder to use.
I love that when I got the app I could have it build my workout and now that I feel comfortable in the gym I was able to build my own! It's easy to follow and the videos are very helpful!
I've had no problem getting into the gym and lifting weights, but since my trainer moved a couple years ago, I feel like I haven't actually been progressing. Thankfully I saw this app on Reddit and it's exactly what I've been searching for! Thank you ๐
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Got more questions? Email us at info@alphaprogression.com, or ask existing users on Facebook or Reddit.
Anyone who wants to get stronger, build muscle, or just lift weights consistently. It works equally well for first-time gym-goers building a routine and ten-year veterans chasing the next PR. The training principles are also explicitly suitable for all genders and ages.
Both equally. Beginners get a science-backed starter plan, sensible progression, and zero programming jargon to learn first. Experienced lifters get a customizable program that respects their level. Periodization, RIR, deloads. You don't grow out of the app as you grow stronger.
Yes. When you set up your plan, you tell us what equipment you have access to and we only program exercises you can actually do. You can also save multiple gym profiles, e.g. "Main gym", "Home", or "Hotel". When you switch gyms, the app knows what weights to recommend.
Yes, and we take this seriously. As experienced lifters with academic backgrounds and trainer certifications, our founding team has been studying the relevant literature for years. Our algorithm is built on peer-reviewed exercise science. Meta-analyses on volume, intensity, RIR, frequency, and periodization, instead of bro-science or influencer trends.
Yes, top to bottom. Use our plan generator as a starting point and edit anything, or build your plan from scratch. Choose your split, exercises, set and rep counts, RIR, and intensity techniques like dropsets or supersets. If you want to mix things up, you can also do one-off workouts.
Strong and Hevy are decent gym loggers: you write down what you lifted and they keep the history. Alpha Progression does that too, but then goes one step further: it reads your logged sets and tells you exactly what to lift next, every set. Weight, reps, RIR, all calibrated to your real strength rather than a generic template.
Fitbod generates a fresh workout each session based on your recent training. Alpha Progression keeps a stable, structured plan, and progresses you set by set within it. The trade-off: Fitbod is more flexible day to day, AP gives you a program you can stick to for months and watch lifts climb. The structured approach is what most hypertrophy and strength research supports.
Genuinely usable, forever, no card needed. You get full workout logging, the complete 795 exercises with form videos, and body measurement tracking. Pro then unlocks the parts of the app that take real engineering to provide: the algorithm, the custom plan generator, and the analytics.
Yes. The yearly Pro plan starts with a 14-day free trial. If you need more time, you can subscribe for a single month, and either cancel or upgrade to the cheaper yearly plan.
If you subscribed in the app, cancel from your App Store or Google Play subscription settings. If you subscribed on the website, head to our update subscription page and we'll email you a link to the customer portal. Either way you keep Pro until the end of your current period, with no immediate cutoff.
The founding team has years in personal training experience, and even some in competitive bodybuilding. With academic background, we are well-versed interpreting the latest exercise research. We started Alpha Progression to bring this knowledge to as many lifters as possible for a small price compared to one-on-one coaching. We are an agile small team with no VC pressure, focused on supporting your training journey, instead of growth at all cost. You can reach us anytime at info@alphaprogression.com and a human will write back.
Try Pro free for 14 days. Cancel anytime.
