Comparison
Alzo vs Alpha Progression: two coaches, different bets
Alpha Progression is the German app known for per-set recommendations, and it is the closest thing to a direct competitor Alzo has. Both apps promise to take the “what weight today?” decision off your hands. They make different bets on how to do it: Alpha Progression generates the whole program and prescribes every set; Alzo watches whatever plan you run and intervenes on one rule. This page lays out the differences with Alpha Progression facts taken from its website and US App Store listing on September 5, 2026.
How do Alzo and Alpha Progression compare on the facts?
Prices are US App Store list prices as published by each developer, verified September 5, 2026; regional prices and promotions differ. Alzo prices are the App Store Connect list prices for 1.0.
| Criterion | Alzo | Alpha Progression |
|---|---|---|
| Suggests the next weight? | Yes. Free shows the diagnosis (“ready to add weight”); Pro shows the exact new number with one-tap “Apply”, adjusted to your plates. | Yes (Pro): “a precise weight, rep count, and intensity target for every set”. |
| Progression rule | 2-for-2 rule (NSCA): rep target in every set for two sessions in a row. +2.5 kg barbell, +5 kg squat/deadlift, +1.25 kg isolation, dumbbells by your increments. Eases the load when reps fall below range; scheduled deload. | Algorithm “based on what you actually lifted”; RIR and periodization tools. Exact rule not published. |
| Free version and limits | Unlimited log and history, unlimited plans, Watch app, voice, 206 exercises with video, records, Apple Health, plate calculator, first coach insight, export. Charts show the current 12-week window. | Free: unlimited logging, all 795 exercise videos, own plans, measurements, records, CSV export. Pro: plan generator, progression recommendations, charts. |
| Account required? | No account. Nothing to sign up for. | Not confirmed from the developer’s pages. |
| Apple Watch | Yes, watchOS 11+. Full workout on the wrist, phone can stay in the bag; needs the iPhone app installed. | No Apple Watch app: the App Store listing is iPhone and Apple Vision only. |
| Voice guidance | Yes: English and Polish. Announces exercise, weight and target; music ducks and returns. | Not listed by the developer. |
| Interface languages | 7 (English, Polish, Spanish, German, French, Italian, Portuguese (Brazil)). | 13 (English + 12, incl. German and Polish). |
| Price (US App Store) | $6.99/mo · $39.99/yr · $89.99 lifetime. 21 days of Pro from your first completed workout, no card. | $12.99/mo · $79.99/yr; no lifetime. 14-day trial on the yearly plan (new customers). |
| Ads and trackers | No ads, no trackers, no analytics SDKs, no account. | “No ads” in the free tier (App Store listing). Trackers: not assessed here. |
| Data export | Full-history Excel export, free. Alzo Reports (PDF + styled Excel) in Pro. | CSV export, free tier. |
| Exercise library | 206 with looping video and technique notes. | 795 with real form videos. |
| Social features | None. | Plan sharing; no feed advertised. |
| Platforms | iPhone and Apple Watch only (iOS 18+). | iOS (iPhone, iPod touch, Apple Vision) and Android; no Apple Watch app. |
How do the two progression models differ?
Alpha Progression is program-first. Its Pro plan generator builds a split from 795 exercises and then “hands you a precise weight, rep count, and intensity target for every set”, adjusted to what you lifted last time and to RIR and periodization settings. The developer does not publish the formula. The free tier is a capable logger: unlimited logging, all 795 videos, your own plans, measurements, records and CSV export, with no ads. The recommendations, generator and charts are Pro.
Alzo is rule-first. It runs on any plan (its own two-minute wizard, a built-in program such as 5×5, or one you typed in) and applies the 2-for-2 rule from NSCA practice: rep target in every set, two sessions in a row, and it is time to add weight. Free shows that diagnosis in full; Pro adds the number, rounded to the plates you own (+2.5 kg barbell, +5 kg squat and deadlift, +1.25 kg isolation) and a one-tap “Apply”. It also acts on the way down: when reps fall below range it reduces the load, and after a stall it schedules a deload. The rule is printed in the app, so you can disagree with it.
The practical difference: Alpha Progression tells you more per set and asks you to trust its model; Alzo tells you less, explains why, and never touches a set you did not ask it to.
When should you choose Alpha Progression?
- You want a per-set prescription with RIR and periodization, not a single rule.
- You want the largest library on this page: 795 exercises with real videos, free.
- You train on Android, or share a plan with someone who does.
- You want 13 interface languages, including German and Polish.
- You already ran the 14-day trial and found the recommendations matched your lifts.
When should you choose Alzo?
- You want an Apple Watch app. Alpha Progression’s App Store listing covers iPhone and Apple Vision only; Alzo runs the whole workout on the wrist with live heart rate.
- You want voice: Alzo announces exercise, weight and target and counts down rest, in English or Polish.
- You want no account. Alzo never asks you to sign up; there are no ads, trackers or analytics.
- You want a lifetime option: $89.99 once, versus a subscription-only $79.99 a year.
- You want to keep your own plan and have the coach watch it rather than replace it.
Where Alzo falls short against Alpha Progression
- New app (2026): a short track record and a smaller community than any app on this page.
- iPhone and Apple Watch only. No Android, no web version, no iPad-specific layout.
- No social feed, no following friends, no coach-client platform.
- 206 exercises: smaller than Hevy’s 400+ and far smaller than Alpha Progression’s 795. Custom exercises cover the gap, but the videos exist only for the built-in 206.
- Voice guidance in English and Polish only; the other five interface languages get on-screen cues.
- The Watch app is a companion: it needs the iPhone app installed, even though the phone can stay in the locker during the workout.
How do the prices compare over three years?
Alpha Progression Pro costs $12.99 a month or $79.99 a year, with a 14-day trial on the yearly plan for new customers and no lifetime purchase. Alzo Pro costs $6.99 a month, $39.99 a year or $89.99 once, with 21 days of full Pro after the first completed workout and no card required. Over three years of yearly plans that is $239.97 for Alpha Progression against $119.97 for Alzo, or $89.99 for Alzo lifetime. Both free tiers remain usable indefinitely: Alpha Progression keeps logging and export free, Alzo keeps logging, Watch, voice, export and the coach’s diagnosis free.
Sources & last verified September 5, 2026
Alpha Progression facts were taken from these pages on September 5, 2026. Alzo facts come from the app’s source and App Store Connect.
FAQ
Does Alpha Progression have an Apple Watch app?
Not according to its US App Store listing on September 5, 2026, which lists iPhone and Apple Vision compatibility only. Alzo has a full Watch app for watchOS 11 and later.
Which app is free to use long term?
Both. Alpha Progression keeps logging, 795 videos and CSV export free; recommendations are Pro. Alzo keeps logging, unlimited plans, Watch, voice, export and the coach’s diagnosis free; the computed weight, all-time charts and reports are Pro.
Is there a lifetime license?
Alzo: $89.99. Alpha Progression: none published; Pro is $12.99 a month or $79.99 a year.
Which has more exercises?
Alpha Progression by a wide margin: 795 with real videos against Alzo’s 206 with looping video.
Updated: September 5, 2026