Gym Workout Alpha Progression
Weight-lifting Tracker Planner
Only for iPhone
Free · In-App Purchases
Maximize your gains and track your progress with Alpha Progression - the ultimate fitness app.
Our app goes beyond creating a personalized workout plan; it empowers you to track your progress and achieve your fitness goals. With an extensive exercises database and expert recommendations, we provide the guidance you need to embark on an effective muscle-building journey.
CUSTOMIZED MUSCLE BUILDING WORKOUT PLANS
Experience workout plans backed by science, tailored to your objectives and needs. With Alpha Progression, you can choose your training frequency and target specific muscle groups during your gym workouts. For both men or women, our app generates customized strength training plans to elevate your gym workouts. You can create your own plans for added customization.
PROGRESSION RECOMMENDATIONS
Unlock the full potential of your muscle gains with our advanced algorithm. By analyzing your past workout performances, we provide you with recommendations on weight and reps, ensuring you achieve maximum muscle growth through progressive overload.
TRACK YOUR WORKOUTS
Make use of our workout tracker with an integrated rep counter, weight lifting and RIR tracker, allowing you to monitor your progress. Our note-taking and log features helps you enhance your strength training. Plus, our convenient rest timer keeps you in sync with your next set.
REACH YOUR WEIGHT TRAINING GOALS AND STAY MOTIVATED
We celebrate your achievements by providing a list of personal records and milestones. That way, we ensure you're constantly inspired and rewarded for your hard work.
VAST EXERCISE DATABASE
With our extensive library of 690 exercise videos, you'll learn and perform each exercise with precision and safety. With our exercise evaluations you'll gain insights into the muscle-building potential of each exercise. Categorized by targeted muscles and equipment, you’ll always find ideal workout plans.
GET INSIGHTS
Optimize your strength training with our graphs and insights. Visualize your workout history and analyze how your muscle-building and strength training have evolved over time.
COMPREHENSIVE PERIODIZATION
You can structure your weight training workouts in cycles and deloads. Also create a progressive plan where the number of sets and the level of effort (RIR) increase gradually week by week. This approach ensures progressive overload and promotes continuous gains, helping you maximize your results and achieve your fitness objectives.
SHARE YOUR PLANS
Share your workout plans with friends or coaching clients. With us you can easily distribute your plans, allowing recipients to customize them according to their needs.
DATA EXPORT
Export your training data as a .csv file, compatible with apps like Excel. This feature enables you to analyze your workout statistics, easily tracking your progress.
Do you have questions about the app? Please send us an email at info@alphaprogression.com
Terms of service: https://alphaprogression.com/terms
Privacy policy: https://alphaprogression.com/privacy
more Exercise database
• You can now see how often you've performed an exercise right in the exercise database.
• There are two new options to sort exercises: "Most recently performed", and "Most popular".
• The default sorting is now "popularity amongst AP users", instead of alphabetical. This is very helpful when looking for some inspiration.
• Improved UI of filters and sorting.
Changes
• Many performance improvements.
• Tidied up the "Training" settings.
• Various minor changes.
Bugfixes
• Fixed a bug when opening plans/workouts with custom exercises.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.5.3 23 Mar
Exercise database
• You can now see how often you've performed an exercise right in the exercise database.
• There are two new options to sort exercises: "Most recently performed", and "Most popular".
• The default sorting is now "popularity amongst AP users", instead of alphabetical. This is very helpful when looking for some inspiration.
• Improved UI of filters and sorting.
Changes
• Many performance improvements.
• Tidied up the "Training" settings.
• Various minor changes.
Bugfixes
• Fixed a bug when opening plans/workouts with custom exercises.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.5.2 16 Mar
Exercise database
• You can now see how often you've performed an exercise right in the exercise database.
• You can now sort exercises by "Most recently performed".
• The default sorting is now "popularity amongst AP users", instead of alphabetical. This is very helpful when looking for some inspiration.
• Improved UI of filters and sorting.
Changes
• Many performance improvements.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Email us at info@alphaprogression.com
6.5.1 10 Mar
Exercise database
• You can now see how often you've performed an exercise right in the exercise database.
• You can now sort exercises by "Most recently performed".
• The default sorting is now "popularity amongst AP users", instead of alphabetical. This is very helpful when looking for some inspiration.
• Improved UI of filters and sorting.
Changes
• Many performance improvements.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.5 6 Mar
Changes
• Scrolling while sorting is now implemented everywhere. It is newly added for sorting exercises in a workout, or sorting charts.
• When replacing an exercise, the target metrics are now kept, where possible.
Questions about the update? Send us an email at info@alphaprogression.com
6.4 15 Jan
Plan editor
• You can now import workouts and days from other plans.
• Exercises can now be moved between days. Simply long press an exercise and drop it on another day.
• Also, when sorting exercises, the list scrolls automatically, when you get close to the end/beginning of the view.
Changes
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.3.1 2 Jan
Plan editor
• You can now import workouts and days from other plans.
• Exercises can now be moved between days. Simply long press an exercise and drop it on another day.
• Also, when sorting exercises, the list scrolls automatically, when you get close to the end/beginning of the view.
Changes
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.3 13/12/2025
Bugfixes
• Fixed a critical bug that prevented, e.g., completing or changing a set, or resuming a workout.
Questions about the update? Send us an email at info@alphaprogression.com
6.2 22/10/2025
Bugfixes
• Fixed a critical bug that prevented, e.g., completing or changing a set, or resuming a workout.
Questions about the update? Send us an email at info@alphaprogression.co
6.1.1 02/10/2025
Custom images
• You can now attach an image to custom exercises.
• Either take one with your camera or pick a photo from your library.
• Alternatively, you can copy the image of an existing AP exercise.
Changes
• Clearer explanation of the timer options.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.1 13/09/2025
Weightlifting exercises
• We added 100 new weightlifting exercises, like Snatches, and Clean and Jerks.
Changes
• When changing weight options during a workout, you can now choose to apply them to this exercise only or the whole equipment.
• Themes icon support.
• Many optimizations, like improved multitasking support.
• Various minor changes.
Bugfixes
• Fixed various smaller progression recommendation bugs.
• Fixed a glitch when sharing a chart screenshot.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
6.0 03/07/2025
Your gym
• You can now change your gym via the profile and the exercise database.
• There, you can edit your available equipment and weights, which now depend on the active gym.
• This combines the old gym profiles and weight options and gives more flexibility to those training at multiple gyms.
Plate calculator
• Via “Gym > Weights” you can now set your weight type to “Bar and plates”, in addition to “Ranges”. You can then enter your bar weight as well as what type and quantity of plates you have.
• This determines the weight suggestions (e.g., for progression recommendations).
• When using “Bar and plates” the new plate calculator will be shown when entering a weight during your workouts.
Changes
• There are two new achievements.
• Small improvements to the progression recommendations.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.2.1 24/03/2025
Your gym
• You can now change your gym via the profile and the exercise database.
• There, you can edit your available equipment and weights, which now depend on the active gym.
• This combines the old gym profiles and weight options and gives more flexibility to those training at multiple gyms.
Plate calculator
• Via "Gym > Weights" you can now set your weight type to "Bar and plates", in addition to "Ranges". You can then enter your bar weight as well as what type and quantity of plates you have.
• This determines the weight suggestions (e.g., for progression recommendations).
• When using "Bar and plates" the new plate calculator will be shown when entering a weight during your workouts.
Changes
• There are two new achievements.
• Small improvements to the progression recommendations.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.2 18/02/2025
Changes
• Number of exercises and sets is now shown in the workout page header.
• Reports now include additional Workout metrics, like total number of exercises or sets, or total volume within a report period. There are also two new muscle metrics.
• You will now be notified when a new monthly or yearly report becomes available. This can be disabled in the app’s notification settings.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.1.3 24/01/2025
Changes
• Number of exercises and sets is now shown in the workout page header.
• Reports now include additional Workout metrics, like total number of exercises or sets, or total volume within a report period. There are also two new muscle metrics.
• You will now be notified when a new monthly or yearly report becomes available. This can be disabled in the app’s notification settings.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.1.2 14/12/2024
Changes
• Number of exercises and sets is now shown in the workout page header.
• Reports now include additional Workout metrics, like total number of exercises or sets, or total volume within a report period. There are also two new muscle metrics.
• You will now be notified when a new monthly or yearly report becomes available. This can be disabled in the app's notification settings.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.1.1 12/12/2024
Changes
• Number of exercises and sets is now shown in the workout page header.
• Reports now include additional Workout metrics, like total number of exercises or sets, or total volume within a report period. There are also two new muscle metrics.
• You will now be notified when a new monthly or yearly report becomes available. This can be disabled in the app’s notification settings.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.1 10/12/2024
Reports
• New feature: You can now display reports for any weekly, monthly, or yearly period via the calendar.
• In the report, you can see exactly how often and what you trained, as well as which records, progress, and achievements you completed.
• Share your reports on social media to immediately gain 10% muscle and the respect of your community.
Workout summaries
• The workout summary is now more streamlined.
• In addition to all-time records, we now show progress compared to the last workout instead of the old 3M records.
• We added a few more metrics. Tap an exercise or muscle to see all of them.
• The calculation of stars has been adjusted.
Charts
• In the chart options, you can now change the type (exercise, muscle, measurement, or training) and swap the displayed exercise, muscle, or measurement.
• You can now select 1W as the chart range.
• Colors adjusted for better readability.
Changes
• New setting to switch the start of the week between Monday and Sunday.
• We have improved the FAQ search.
• Various minor changes.
Bugfixes
• Fixed a bug where some elements became transparent when sharing a screen.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.0.2 26/11/2024
Reports
• New feature: You can now display reports for any weekly, monthly, or yearly period via the calendar.
• In the report, you can see exactly how often and what you trained, as well as which records, progress, and achievements you completed.
• Share your reports on social media to immediately gain 10% muscle and the respect of your community.
Workout summaries
• The workout summary is now more streamlined.
• In addition to all-time records, we now show progress compared to the last workout instead of the old 3M records.
• We added a few more metrics. Tap an exercise or muscle to see all of them.
• The calculation of stars has been adjusted.
Charts
• In the chart options, you can now change the type (exercise, muscle, measurement, or training) and swap the displayed exercise, muscle, or measurement.
• You can now select 1W as the chart range.
• Colors adjusted for better readability.
Changes
• New setting to switch the start of the week between Monday and Sunday.
• We have improved the FAQ search.
• Various minor changes.
Bugfixes
• Fixed a bug where some elements became transparent when sharing a screen.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.0.1 23/11/2024
Reports
• New feature: You can now display reports for any weekly, monthly, or yearly period via the calendar.
• In the report, you can see exactly how often and what you trained, as well as which records, progress, and achievements you completed.
• Share your reports on social media to immediately gain 10% muscle and the respect of your community.
Workout summaries
• The workout summary is now more streamlined.
• In addition to all-time records, we now show progress compared to the last workout instead of the old 3M records.
• We added a few more metrics. Tap an exercise or muscle to see all of them.
• The calculation of stars has been adjusted.
Charts
• In the chart options, you can now change the type (exercise, muscle, measurement, or training) and swap the displayed exercise, muscle, or measurement.
• You can now select 1W as the chart range.
• Colors adjusted for better readability.
Changes
• New setting to switch the start of the week between Monday and Sunday.
• We have improved the FAQ search.
• Various minor changes.
Bugfixes
• Fixed a bug where some elements became transparent when sharing a screen.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
5.0 21/11/2024
Changes
• Notes can now contain clickable links. Also, there is a new ••• button to delete and pin notes.
• The workout logger now fills the whole screen.
• When sharing a workout or plan you can now copy the link with one tap.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
4.10.2 23/07/2024
Changes
• Notes can now contain clickable links. Also, there is a new ••• button to delete and pin notes.
• The workout logger now fills the whole screen.
• When sharing a workout or plan you can now copy the link with one tap.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
4.10 19/07/2024
1RM and volume
• You can now change the performance metric.
• Before it was always the 10RM. Now you can choose to show the 1RM (great for powerlifters) or volume instead.
• The performance metric is shown in the Logger, the exercise history, and in your records.
Changes
• We made further improvements to our icon set and general UI.
• We added icons in many places to indicate previously hidden features. One example are the clickable table headers in the workout logger.
• Various minor changes.
Bugfixes
• Bug fixed where notifications were delayed for some users.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
4.9 03/07/2024
Pausing workouts
• You can now pause workouts and resume them at a later time.
• You can also resume workouts that have previously been completed.
• You can now edit the duration of active workouts.
New icons
• Icons now feature a more modern line style.
• Numerous icons have been updated or newly added.
Changes
• You can now enter forearm measurements.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
4.8 10/06/2024
Changes
• We now show the day of the week alongside most dates.
• Measurements now show min and max values, similarly to how records are shown in the exercise history.
• Various minor changes.
Bugfixes
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
4.7 08/05/2024
Exercise database
• You can now see how often you've performed an exercise right in the exercise database.
• There are two new options to sort exercises: "Most recently performed", and "Most popular".
• The default sorting is now "popularity amongst AP users", instead of alphabetical. This is very helpful when looking for some inspiration.
• Improved UI of filters and sorting.
Changes
• Many performance improvements.
• Tidied up the "Training" settings.
• Various minor changes.
Bugfixes
• Fixed a bug when opening plans/workouts with custom exercises.
• Various minor bugfixes.
Questions about the update? Send us an email at info@alphaprogression.com
more Version 6.5.3 23 Mar
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