Progression recommendations
Progression recommendations are Alpha Progression Pro’s set-by-set targets for an upcoming working set. For each set, the app can recommend a specific weight and number of repetitions. If RIR is enabled, it can also recommend a specific RIR target.
The recommendation uses the performance logged in previous workouts, the sets already completed during the current workout, and what is planned for the current set. It can therefore change from one set to the next. A later set may receive a lower target when performance has fallen, while a strong result can support a higher future target. The same exercise history remains usable across different plans and standalone workouts.
Available weights are part of the calculation. If the next dumbbell after 7.5 kg is 10 kg, the 33% jump may be too large even after the upper end of the planned repetition range is reached. Alpha Progression can recommend additional repetitions at 7.5 kg and determine when the 10 kg option becomes appropriate. Recommended repetitions can therefore sit above or below the planned target when the available increment makes that more practical. The algorithm also avoids asking for substantial reloading when it would produce only a negligible theoretical improvement.
No progression recommendation appears the first time an exercise is performed because there is no previous result on which to base it. Once the exercise has been logged, later recommendations can use that history. Recommendations can also move downward after a worse-than-expected performance; Alpha Progression does not assume that every session must improve. When a workout is marked as a deload, the targets are adjusted accordingly.
RIR tracking is optional. The system can recommend weight and repetitions without requiring an RIR entry after each set. When RIR is enabled, the value adds an effort target and can be entered in half steps, such as 1.5 RIR.
A recommendation remains editable guidance, not an automatic change or a guaranteed prediction. Differences in technique, range of motion, machine, assistance, readiness, or pain can make the logged comparison less applicable. The user can change a target for any set or disable progression recommendations entirely. The feature is included in Alpha Progression Pro.