Alpha Progression builds you a science-based training plan and tells you exactly which weight and how many reps to aim for on every set. You train, log your sets, and the app adjusts your targets as you get stronger. It's more than a workout log. The plan generator, per-set recommendations and detailed exercise database give you the structure most logging apps leave out, so you always know what to do next. CUSTOMIZED MUSCLE BUILDING PLANS Get a training plan built around your goal, your experience and the days you can train. Pick your training frequency, set the muscle groups you want to focus on, and the app generates a structured strength plan for you. Prefer to build your own? You can create plans from scratch and edit every detail. PROGRESSION RECOMMENDATIONS Our algorithm looks at your previous performances and tells you the weight and reps to target on each set, so you apply progressive overload without guessing. Recommendations adapt to how hard your last sessions actually were. TRACK YOUR WORKOUTS Log every set with the built-in rep counter and weight and RIR tracker. Add notes to any exercise, review your full history, and use the rest timer to stay on pace between sets. 795 EXERCISES WITH VIDEOS Browse 795 exercises with video demonstrations so you can perform each one with good form. Every exercise comes with an evaluation of its muscle-building potential and is categorized by target muscle and equipment, which makes building a plan straightforward. AUTOMATIC WARM-UP SETS The app adds warm-up sets for you. How many you get depends on the exercise, the reps in your first working set, your experience and the weights you have available. Bigger, heavier lifts get more warm-ups, isolation work gets fewer. PLATE CALCULATOR For barbell and plated exercises, the app shows you exactly which plates to load to reach your target weight. If that exact weight isn't possible with your plates, it shows the closest weight below it. MULTIPLE GYMS Set up as many gyms as you train in, each with its own equipment and available weights. The active gym decides which exercises you can pick, what the plan generator suggests, and which weights it recommends. Switching between your home setup and a commercial gym takes one tap. CUSTOM EXERCISES WITH IMAGES Missing an exercise? Add your own. Use an image from the library, take a new photo, or copy an existing exercise as a starting point. Your custom exercises show up in the database, your workouts and your plans like any other. PROGRESS AND INSIGHTS Track how your strength and training volume develop over time with clear graphs. Visualize your workout history and see what's actually working. PERIODIZATION AND DELOADS Structure your training in cycles with planned deloads. You can also set up plans where the number of sets and the level of effort (RIR) rise gradually week by week, which keeps progressive overload going over the long run. PERSONAL RECORDS Your personal records and milestones are tracked automatically, so you can see your progress add up session after session. SHARE YOUR PLANS Send your plans to friends or coaching clients. They can take a copy and adjust it to their own needs. DATA EXPORT Export your training data as a .csv file and open it in Excel or similar apps to dig into your numbers yourself. Questions about the app? Email us at [email protected] Terms of service: https://alphaprogression.com/terms Privacy policy: https://alphaprogression.com/privacy