The best muscle-building app to plan and track your workouts.Try for free
Get a plan that's science-based and 100% custom to your needs.
Track every set and make optimal gains with our progression recommendations.
The 450+ best exercises for hypertrophy, each with video and instructions, perfectly cataloged.
Recognize correlations, optimize your training and stay motivated with our charts.
Really good app, nice and clear, self-explanatory, definitely worth it 👍
Bamshad A. · 2021 · Android
Best app for training. Especially as a beginner it helps to structure the training.
Kevin N. · 2021 · Android
Best workout app I've ever used!
Ste Fa · 2021 · Android
The best training app I've used so far.
Absolutely well thought-out and tailored to the needs of strength athletes.
Nerdtorious · 2021 · iOS
Super well thought-out app. Tracking your workouts is made so much easier!
Anton G. · 2021 · Android
Tried many apps but was never really satisfied with any of them until I came across this app.
Everything is just great. Definitely recommend it!
nucegb23 · 2021 · iOS
Still in the trial and already absolutely convinced. Will get the yearly subscription. For me the ideal training app.
Wenke K. · 2021 · Android
Fantastic app, easy to use and a great help in the gym.
Dejan U. · 2021 · Android
Great overview! Creates really good training plans. The app motivates and ensures that you'll never plateau in the gym!
Carl998 · 2021 · iOS
Great App! A great tool for every workout, helps to optimize your own workout and make progress. Clear recommendation!
Nicole W. · 2021 · Android
Best app for strength training / bodybuilding / fitness! Thanks to the algorithm, progression is guaranteed. If you don't use it you're missing out
smars87. · 2021 · iOS
A very good app, exactly what I was looking for. Explained really well incl. exercise videos.
A dream come true, especially for beginners. Thank you very much.
Macmac1978 · 2021 · iOS
I've been looking for an app like this for a long time, so I can leave pen and notebook at home.
Very clear and easy to use.
Davut K. · 2021 · iOS
Extremely good training app. Clear, nice layout and got all the features you need.
Alex · 2021 · Android
Been looking for an app like this for a long time! The best thing is, I can share my workout routines with others. Also, no more writing down with pen and paper 👌 Mega!!! 5 🌟
SissiD. · 2021 · iOS
Probably the smartest app on the market. Been making progress like I haven't in years. Top.
Michael F. · 2021 · Android
Been using the app for almost 3 years, just can't imagine training without it anymore.
Texas R. · 2021 · Android
Clear and intuitive. Frequent updates and a great community. The best training app so far!
Marvin J. S. · 2021 · Android
Top training app! Been using it for 2 years now. New features arrive frequently, which improves the app even more.
Julian K. · 2021 · Android
Took my training to a new level! Extremely comprehensive app, I really recommend it!
Philipp.v.Q. · 2021 · iOS
Super App. Well thought-out down to the smallest detail. You can tell that the developers are lifters themselves 😬👍
Sperzi · 2021 · iOS
The app is very easy to understand and the algorithm works really well.
Highly recommended 👍
Hakus87 · 2021 · iOS
Perfect to track your workouts. The progression recommendations put an end to the guessing work.
I highly recommend this app!
Timo L. · 2021 · iOS
I've tried many apps but none were so easy to use and comprehensive.
Tracking workouts is a breeze. Mega 👍
andreae. · 2021 · iOS
Perfect to structure your training in a scientifically sound way. Gains are preprogrammed 💪
Even after many years of training, the Alpha Progression app elevated my results to a whole new level!
The app is exactly what I've wanted for years. Finally I can plan and track my workouts in a proper way!
The app is super well thought-out and allows highly individualized training programming - progression guaranteed!
As a personal trainer, I highly recommend the Alpha Progression app! There is no easier way to document your progress. Such a useful tool!
Finally an app that can create proper strength training plans specifically for women!
The plan generator creates muscle-building plans 100% tailored to your needs.
You determine how often and how long you want to train and which muscles your plan focuses on. You can also specify what equipment is available to you, so you can use the app without a fully equipped gym.
In total there are well over 1,000 quadrillion input combinations on which your plan is based.
Our training philosophy is based on the latest meta-analyses and literature reviews in exercise science.
Of course, you can customize your plan as you like or create one from scratch.
For every set, we give you a precise recommendation of how much weight and how many reps to go for. This guarantees long-term progression!
To do this, our algorithm analyzes your performance in past sessions as well as the current one.
Even advanced athletes love this feature and we continuously get messages from users who were pushed to unprecedented levels of strength.
Your progress can be displayed graphically. This motivates and helps to optimize your training by recognizing correlations between certain parameters and your progress.
For example, you can have one chart show how many chest sets you performed in the last 3 months and another that shows how your bench press performance has increased.
You can add charts for following parameters:
10RM, weight, reps, RIR, number of sets, volume
Reps, RIR, number of sets, volume
Reps, RIR, number of sets, volume, number of workouts, training duration
Weight, body fat percentage, circumferences
In the exercise evaluations, we explain how good an exercise is for muscle building. Amongst other criteria, we consider the range of motion and how stable the exercise is.
An exercise has full range of motion if the target muscle is under high tension throughout its entire range of motion. For example, when performing a barbell bench press, the chest is only under high tension in part of its range of motion. There is no tension during the lower part (because the torso is in the way of the bar). Also, there is no tension during the upper part (because the arms cannot be brought together).
An exercise is very stable when the target muscles are the limit and not the stabilizing muscles or coordination skills. For example, the leg press is a very stable exercise and lateral crunches on the exercise ball are not.
If you want to optimize your training even further, you can periodize your plans, track RIR, and schedule deloads.
Periodization is the deliberate manipulation of training parameters such as number of sets and level of effort (RIR) over the course of a training cycle. The goal is to better manage the emerging fatigue and thus accelerate muscle building. Especially among advanced athletes, periodization is increasingly popular.
A common approach is to steadily increase number of sets and level of exertion for 4 weeks and then take a deload in the 5th week. In this last week, the load is greatly reduced so that the body can recover from the accumulated fatigue. Afterwards, the next cycle can be started with full energy.