Alpha Progression

Alpha Progression: Workout Planner, Gym Log & Weight Lifting Tracker

Build muscle with a training plan that adapts to you. Alpha Progression creates your personal gym workout plan, tracks every workout and tells you exactly how much weight to lift and how many reps to do in your next set. Science-based strength training for effective muscle building, from your first gym session to advanced bodybuilding. Perfect for beginners and advanced lifters alike.

💪 Personalized Workout Plans

Every training plan is backed by science and tailored to your goals. Choose your training frequency and target muscles, and the workout planner builds your program, for both men and women. You can also create your own workout routines for full customization. Whether you train full body, upper lower or push pull legs (PPL), the planner adapts to your schedule, from heavy strength work to high volume hypertrophy training.

🏋️ Multiple Gyms

Create multiple gyms with their own equipment and weights. Your active gym sets the available exercises, the workout generator, and the recommended weights. That makes it perfect for your home gym too: set up dumbbells, a barbell or just bodyweight, and your workout plan is built around your equipment.

📈 Progression Recommendations

Our algorithm analyzes your past workout performances and recommends the exact weight and reps for your next set. Progressive overload made simple, for maximum muscle gain, strength and hypertrophy.

🔥 Automatic Warm-Up Sets

Warm-up sets are calculated from the exercise type, your reps in the first work set, your workout experience, and the available weights. Bigger exercises and heavier weights get more warm-up sets.

🧮 Plate Calculator

For exercises with a bar and plates, the plate calculator shows how to reach your target weight with your setup while entering weights. If the exact weight is not possible, the next lower one is shown.

📓 Gym Log & Workout Tracker

Track weight, reps and RIR, take notes on your training, and let the rest timer tell you when it is time for the next set. Your complete lifting log and workout tracker in one fitness app.

🏆 Stay Motivated

After every gym workout we celebrate your achievements with a list of personal records and milestones, for example when you complete an exercise for the first time.

🎥 Huge Exercise Database with 795 Videos

Learn and perform each exercise with precision and safety thanks to 795 exercise videos: barbell, dumbbell, machines, bodyweight and more. Exercise evaluations show the muscle building and strength potential of every movement, categorized by targeted muscles and equipment.

📸 Custom Exercises with Images

Add custom exercises with images from your library, a new photo, or an existing exercise. They appear in the database, your workouts, and your plans.

📊 Statistics & Insights

Visualize your workout history and analyze how your muscle building and strength training have evolved over time. See how many sets per muscle you did in the last 3 months in the gym of your choice. All your training volume per muscle group and your strength progress in one gym log app.

🔁 Periodization & Deloads

Structure your weight training in cycles and deloads, or create a progressive plan where sets and effort (RIR) increase week by week. This ensures progressive overload and continuous gains.

🤝 Share Your Workout Plans

Share your training plans with friends or coaching clients. Recipients can adjust the shared plan to their needs and train together with you.

📤 Data Export

Export your training data as a .csv file, compatible with apps like Excel, and analyze your progress in detail.

Do you have questions about the app? Please send us an email at info@alphaprogression.com.

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