RIGOR made this comparison of Alpha Progression alternatives. Choose Alpha Progression if you want a free logger or Android: its free version logs unlimited workouts, and Pro is $79.99 a year. Choose RIGOR if you want one written rule for every next weight, on iPhone and Apple Watch, at $59.99 a year. RIGOR has no Android app or free plan.
Alpha Progression alternatives side by side
Every line about Alpha Progression was read on its own site or its US App Store listing on the day shown as last checked, and links there. Prices are in US dollars, as a new US user sees them; the site and the listing agree.
| RIGOR | Alpha Progression | |
|---|---|---|
| Price | $59.99 a year or $9.99 a month | |
| Free version | No. The yearly plan starts with 7 days free | |
| Runs on | iPhone and Apple Watch | |
| Who builds the plan | RIGOR, from your goal, your days, your session length and your gym | You, free. On Pro, a plan generator |
| Who sets the next weight | RIGOR's written rules, after every workout, with the reason shown | You, free. On Pro, a recommendation for each working set |
| Export | No |
What a week looks like in each
On Alpha Progression's free version the week is yours: write a plan by hand and log it. On Pro, the generator asks your goal, days, workout length, experience and gym, and builds a four-week plan by default. The recommendation for the next working set weighs an estimated 10RM against your planned rep target, and updates as you log sets.
RIGOR has one path: the same questions, then four training weeks with an optional lighter fifth.
In Alpha Progression
- Write a plan, or on Pro generate one.
- Log each set; on Pro a weight and reps are recommended.
- The next recommendation updates as you log.
In RIGOR
- Tell it your goal, your days and your gym.
- Open today's workout; a lift you have logged has its target set.
- Log it; the rules set next time and show why.
RIGOR is a strength training app for iPhone that builds your plan and sets every weight by rules you can read.
YOUR IPHONE
Where Alpha Progression is better
On what is free, on reach and on how fast it reacts.
- A free version. Logging, manual plans and CSV export cost nothing, and its App Store listing says no account is needed. In RIGOR, starting a workout needs the subscription.
- Where it runs. Android as well as iPhone. RIGOR has no Android app.
- Recommendations during a workout. Its page says they update as you log sets, so a weak first set lowers the later ones. RIGOR sets the next target after the workout.
- Your own plans. The page says recommendations work with generated plans, manual plans and standalone workouts. Generated plans are editable and can run up to seven weeks or indefinitely. RIGOR builds the plan; you can swap exercises and change targets, but not write a program from scratch.
- Your data out. CSV export is free. RIGOR has no export.
If any of these decides it for you, choose Alpha Progression.
Where RIGOR is better
If you want the rule written down. RIGOR sets each target from your log and shows the rule behind each change.
- Price. $59.99 a year against $79.99, and $9.99 a month against $12.99, both for the plan and the weights.
- A written rule. Alpha's page describes a balance between an estimated 10RM and the rep target. RIGOR's target follows double progression: reps climb to the top of the range, then the weight moves to the next one your gym can load. Above: 6 reps on every set at 90 kg, so 92.5 kg next. Reps that were harder than planned hold the weight.
- A first lift with no history. Alpha's page says there is no recommendation the first time you perform an exercise. In RIGOR the load starts blank. If you choose "I know a weight I've used" and enter a weight and reps, RIGOR takes 10% off the max they imply, then picks the heaviest load your gym has that should reach the middle of the rep range. The 1RM calculator shows that estimate.
- Apple Watch. RIGOR logs sets from the wrist; Alpha's page says it has no dedicated Apple Watch app.
None of this makes RIGOR the better app for everyone. Alpha Progression is the freer, wider one. RIGOR is for the lifter who wants a plan, such as the 3 day full body program, and a target with its reason. For other comparisons, see RIGOR vs Hevy and RIGOR vs Strong.
See the reason behind every target
Alpha Progression is a trademark of its owner. RIGOR is not affiliated with it.
Questions
Is Alpha Progression free?
Partly. Its pages say the permanent free version has unlimited workout logging, manually created plans, exercise videos and CSV export, with no ads. The plan generator and progression recommendations are in Pro.
How much is Alpha Progression Pro?
$79.99 a year or $12.99 a month, on its subscription page and its US App Store listing. The yearly plan has a 14-day free trial for new customers. RIGOR is $59.99 a year or $9.99 a month.
Is there a free alternative to Alpha Progression?
Its own free version is the nearest: logging and manual plans cost nothing. RIGOR is not free, because starting a workout needs the subscription, though the yearly plan starts with 7 days free.
What are apps like Alpha Progression?
Apps that build the plan and say what to lift. Alpha Progression Pro does both, and so does RIGOR, which sets one target a lift after each workout and shows the rule. For a logbook that adds a plan on a paid tier, see RIGOR vs Hevy.
Is Alpha Progression worth it?
That depends on what you need. If a free log and manual plans are enough, its free version covers them. If you want recommendations for every set, they are in Pro, at $79.99 a year.
Does Alpha Progression have an Apple Watch app?
Its Pro page says there is currently no dedicated Apple Watch or Wear OS app. RIGOR has an Apple Watch app that logs sets from the wrist.