Stop guessing.
Start progressing.

Yes. Alpha Progression Pro builds a complete plan around your goal, experience, available equipment, training frequency and preferred workout duration. You can also prioritize specific muscles. The app selects your split, exercises, sets and rep targets, and you can adjust everything afterward. Whether you prefer full-body training, upper/lower or push/pull/legs, your plan can fit the way you want to train. Learn how the plan generator works.

Alpha Progression Pro uses your previous performance, the sets you've completed in your current workout, your planned targets and your available weights to recommend a weight and rep count for each working set. If the next dumbbell is too big a jump, it can suggest more reps first. Recommendations adapt to what you actually log, including when you perform below expectations. They become available once you've recorded previous performance for that exercise. Learn how progression recommendations work.

Alpha Progression combines a workout tracker, personalized training plans and specific weight and rep recommendations in one app built for muscle growth and strength. Your plan keeps a consistent exercise structure while weight and rep recommendations adapt to your performance. You can also build your own routine and choose which guidance to use. The focus is on making consistent training and measurable progress easier. Explore our workout-app comparisons.

Yes. Beginners can use Pro to get a plan suited to their experience and follow exercise videos and step-by-step instructions as they learn. Experienced lifters can customize their training, prioritize muscles and use detailed progress charts and advanced programming tools. You can also start with free workout logging and add more guidance when you need it. Alpha Progression can grow with your training experience.

Yes. You can build your own plan for free, recreate a coach's routine or edit a plan generated by Alpha Progression Pro. Change exercises, their order, sets and rep targets to suit you. If a machine is occupied, you can swap the exercise just for today's workout or keep the change in your plan. Pro's progression recommendations also work with manually created plans.

No. With Pro, you can follow a generated plan and receive weight and rep recommendations without using either. RIR, periodization and deloads are optional Pro features. Start simple and enable them whenever you want more control.

Yes. Tell Alpha Progression which equipment you have, and the Pro plan generator will choose exercises for that setup. Configure your available weights so progression recommendations reflect the loads you can actually use. With Pro, you can save separate profiles for your regular gym, home gym or a gym you visit while traveling, each with its own equipment and weights.

Yes. Alpha Progression Pro can generate an individual workout for an extra session, a trip or a day when you want to train outside your usual plan. Choose a full-body, upper-body or lower-body workout and narrow the focus if you like, or let the app suggest a focus based on recent workouts. You can edit the result and use progression recommendations as usual.

Yes. You can follow your plans, log workouts and, with Pro, receive progression recommendations without an internet connection. Exercise videos are also available offline in a lower resolution. An internet connection is needed to generate a new plan or individual workout. If you're signed into your Alpha Progression account, your training data syncs automatically when you're back online.

Yes. The permanent free version includes unlimited workout logging, manually created plans, exercise videos, a rest timer, body measurements and CSV export. All without ads. Pro adds personalized plan and workout generation, progression recommendations, charts, multiple gym profiles and advanced training tools. You don't need to start a trial to use the free version. Compare Free and Pro.

Regular US pricing is $12.99 per month or $79.99 per year. The annual plan is billed in one payment. Eligible new customers can try the annual plan free for 14 days. The monthly plan has no free trial. The trial becomes a paid annual subscription unless canceled in time. Both subscriptions renew automatically until canceled. Prices and offers vary by region and purchase channel. Check your current price and subscription terms.

Cancel through the App Store or Google Play if you subscribed there. For a website subscription, use Update subscription. Canceling renewal keeps Pro active until your paid period ends. The trial access follows your provider's terms. After Pro expires, logging and manually created plans remain usable with the free features. Progression recommendations and starting generated workouts, whether standalone or part of a generated plan, require an active Pro subscription.

Yes! We offer a full refund on request, including payments after a trial or subscription renewal. For website or Google Play purchases, email info@alphaprogression.com with your purchase details. For App Store purchases, request a refund through Apple first. If Apple declines, contact us so we can arrange your refund. Canceling renewal and requesting a refund are separate actions. More about refunds.

Alpha Progression was founded by Benjamin Schnabel and Marwin Sinapius. Benjamin brings experience in personal training, strength training and sports nutrition. Marwin leads product, design and software development. We're a small, independent team based in Germany, building the app in close contact with our users. If you have a question or suggestion, email info@alphaprogression.com and you'll hear back from a real person.