No account. No ads. Private by design.
Two good sessions in a row and Alzo hands you the exact next weight — the hint is free to see, and the one-tap “Apply” is the Alzo Pro convenience. It logs your sets, times your rests and talks you through the workout — on iPhone and Apple Watch.
iOS 18+ · watchOS 11+
The progression coach
Alzo is a strength-training tracker for iPhone and Apple Watch built around progressive overload — adding weight as you get stronger. Most apps stop at logging. Alzo reads your log and turns it into decisions — built on the 2-for-2 rule from NSCA strength-training practice, in plain words, no jargon:
Hit your target reps two sessions in a row and Alzo hands you the exact new weight. The hint is free to see; in Alzo Pro the “Apply” button puts it in your plan with one tap. Doesn’t match your plates? Adjust it before it lands.
Barbell +2.5 kg or +5 lb (+5 kg on squats and deadlifts), isolation +1.25 kg, dumbbells by the increments you actually own. Every exercise has its own load mode — including bodyweight moves loaded with a belt. No impossible jumps.
Stalled? Alzo gives you a measurable goal: hit top reps in every set for two sessions and you’ll get a specific heavier weight. Still stuck? A scheduled deload and ramp-up. And when your reps fall below the range, Alzo eases the load for you — no tap needed. The rep range is set per exercise, and progression is paced across the week — Alzo doesn’t raise everything at once.
Progress cards show your trend, your last weight and the coach’s next move, and a progress meter puts this week against the last: “X% of last week”. You walk into the gym knowing what today is for.
Three steps, zero spreadsheets
Experience, equipment, goal, schedule — Alzo builds your split, picks exercises and sets safe starting weights.
Weights come pre-filled from your last real working set, with the rep target nudged up — so you’re always pushing. Rest timers run themselves, and a voice announces the next set and exercise. Eyes stay on the bar.
When the log says you’re ready, Alzo hands you the new weight — one tap puts it in your plan. When it says you’re not, it protects you from yourself.
Leave the phone in the bag
The full workout lives on your wrist: log sets with a turn of the crown, see exercise animations on the watch screen, feel the rest timer tap you when it’s time. Heart rate included, phone optional. Start on the iPhone and the watch picks the session up live — and the other way around.
Alzo announces the exercise, weight and target, beeps you down the last three seconds of rest and says what’s next — in English or Polish. Music ducks for the cue and comes right back. Training from the watch? Your iPhone speaks from the locker.
Full body, upper/lower or push-pull-legs — chosen from what you can actually train with, be it a full gym or two dumbbells at home. Or skip the wizard and start from a built-in program like 5×5.
Strength needs long rests, growth needs shorter ones. Alzo times them automatically and shows the countdown on your lock screen.
Every movement has a looping video, step-by-step technique and the most common mistakes to avoid. Form is always one tap away — straight from your plan and mid-workout.
87.5 kg on the bar? Alzo shows exactly which plates to load per side. Brain saved for lifting.
Four kinds of records — weight, est. max, reps and set volume — caught the second they happen. Your workout summary shows the exact gain over your old best, and training streaks keep the habit honest.
Working sets deserve a runway. Alzo generates ramp-up sets from the empty bar to your top weight — and they show up on your watch too.
Workouts and calories land in Apple Health. Alzo counts net calories — only what the workout actually added — and calibrates itself against your Apple Watch readings. With the watch on, your heart rate streams live through the session.
A progress report PDF with a KPI page and trend sparklines — like it came from a coach, not a screenshot. Full history in Excel: a chart and a sheet per exercise, plus raw sets for your own pivots. One tap, opens in Numbers or Excel.
An honest model
Alzo is upfront about where free ends and Pro begins: the log and the coach’s hints are free to see — you pay only for the convenience. No account and no ads in either version.
Your data is yours. Full stop.
No sign-up screen. No “create an account to continue.” You open Alzo and you lift. Your training lives on your device and in your private iCloud — nowhere else. Export it or erase it any time you like.
Fair questions
No. Alzo works the moment you open it. There is nothing to sign up for.
Yes. Basement gyms with no signal are exactly where Alzo feels at home. iCloud sync catches up when you’re back online.
No. iPhone alone does everything. The Watch app is there when you want your phone to stay in the bag.
Yes. Build your plan exercise by exercise, or let the wizard draft one and edit it freely. The coach works either way.
The interface speaks English, Polish, Spanish, German, French, Italian and Portuguese (Brazil). Voice cues — English and Polish.
The 2-for-2 rule: hit your rep target in every set for two sessions in a row, and Alzo proposes a specific new weight — +2.5 kg on barbell lifts, +5 kg on squats and deadlifts, +1.25 kg on isolation work. You apply it with one tap, or adjust it to your plates first.
A logger records what you did. Alzo also decides what comes next: it reads your log, proposes the exact next weight when you’re ready and eases the load when you’re not. You lift, it does the math.
The tracker is free with no time limit — full logging and history, the Apple Watch app, voice guidance, visible coach hints, 3 custom plans and history export. Alzo Pro adds the convenience: one-tap “Apply”, Alzo Reports and unlimited custom plans. You begin with a Pro head start: 21 days of full Pro from your first completed workout — no card, no strings attached, and when it ends, nothing disappears from your history. You’ll see the prices right in the app once it’s on the App Store — including a lifetime option, paid once, yours forever. Alzo will never sell ads or your data.
Alzo is coming soon to the App Store — for iPhone and Apple Watch. No account, no ads, private by design.
iOS 18+ · watchOS 11+
