Free tracker, no time limit. Pro head start: 21 days, no card.
Two good sessions in a row — and Alzo says it’s time to add weight. It logs sets, times rests and talks you through the workout.
Free tracker · iPhone & Apple Watch · no account iOS 18+ · watchOS 11+
No account. No ads. Private by design.
App Store privacy label: Data Not Collected
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:
Source: the 2-for-2 rule — Essentials of Strength Training and Conditioning (NSCA)
Hit your target reps two sessions in a row and Alzo tells you straight: time to add weight. In Alzo Pro you get the exact new number, and 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 / +5 lb (+5 kg / +10 lb on squats and deadlifts), isolation +1.25 kg / +2.5 lb, dumbbells +2 kg / +5 lb (0.5 kg / 2.5 lb steps when you adjust by hand). 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 the coach confirms you’re ready — the specific heavier weight comes with Alzo Pro. Still stuck? A suggested deload with the weight computed for you, then a ramp-up. Clearly overshot the weight — two or more reps short? Alzo lowers it for your next session on its own; on a smaller dip it tells you to hold the weight and shows how many reps are missing. The rep range is set per exercise.
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.
See it in action
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 tells you — and in Pro hands you the new weight, one tap away from 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 a set with one tap and set weight and reps with the Digital 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 ramping up (40, 60 and 80% of your working 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 key-metrics 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, the safety calls and the first coach insight are free to see — you pay for the full coach, the exact numbers and the long memory of your charts. No account and no ads in either version.
App Store prices vary by country.
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
Use the 2-for-2 rule: hit your rep target in every set for two sessions in a row, then add weight. Example: 3×8 bench press at 60 kg — complete all 8 reps in every set twice, and next time you load 62.5 kg. Alzo tells you when that moment comes; Alzo Pro gives you the exact new weight.
Progressive overload means gradually asking more of your muscles over time — more weight, more reps or more sets — so they keep adapting and getting stronger. Without it, training stalls. Alzo builds progression in: every exercise has a rep range, weights come pre-filled from your last real set, and the coach tells you when it’s time to add load.
Yes. The log, history, Apple Watch app, voice guidance, 206 exercises and unlimited plans are free with no time limit and no account. Alzo Pro ($6.99/month, $39.99/year or $89.99 lifetime) adds the exact next weight, the full content of every coach insight, full chart history and reports. Every new user starts with 21 days of full Pro after the first completed workout — no card.
A logger records what you did. Alzo also decides what comes next: it reads your log, tells you when you’re ready for more — in Alzo Pro with the exact next weight — and lowers the weight when it turns out clearly too heavy. You lift, it does the math.
Yes. Your plans are stored on the watch, so the whole workout — sets, weights, rest timers, exercise animations and heart rate — runs without the iPhone in range. The result waits on the watch and syncs to the iPhone as soon as the two devices see each other again. One requirement: plans reach the watch from the Alzo app on your iPhone, so open it once before your first watch-only session.
No. Alzo is a free gym app with no account: it works the moment you open it, there is nothing to sign up for, and your data stays on your device and in your private iCloud.
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.
A progression rule from NSCA strength-training practice: when you can do two reps beyond your target in the last set for two workouts in a row, it’s time to add weight. It replaces guesswork with a clear signal from your own log. Alzo applies its version of the rule — target reps in every set for two sessions — to every exercise in your plan.
The log is free forever: full history, the Apple Watch app, voice guidance, unlimited plans and export. Alzo Pro (the exact next weight, every insight in full, full chart history and Alzo Reports) is $6.99/month, $39.99/year or $89.99 once, for life. Everyone starts with 21 days of full Pro after the first completed workout — no card. Prices in local currency in the App Store.
Alzo is on the App Store — for iPhone and Apple Watch. No account, no ads, private by design.
Free tracker · iPhone & Apple Watch · no account iOS 18+ · watchOS 11+
