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By the team behind DEFIANT. Prices and ratings from the US App Store, checked October 7, 2026. Sources
Alpha ProgressionBest for guided hypertrophy plans, on iPhone or Android
DEFIANTBest for a weight and rep target on every set, in rep rangesThe short answer
- Pick Alpha Progression ifyou're on Android, want a mature app with a big video library, or like single rep targets.
- Pick DEFIANT ifyou train in rep ranges, want an Apple Watch app, or want targets that react inside the workout.
Side by side
| Alpha Progression | DEFIANT | |
|---|---|---|
| Picks your next weight and reps | Yes, per set, from previous workouts and today's progress | Yes, every set, recalculated after each set |
| Rep ranges | No: one rep target per set, by design | Yes, on any exercise |
| Programs | Plan generator, periodization and deloads | 26 ready to run, or one built from eight questions |
| Exercise library | 795 exercises with videos | 357 exercises with illustrated start and end positions |
| More than one gym | Yes (Pro) | Yes, with separate machine history per gym |
| Calisthenics and rings | Not a focus | Yes: rings as equipment, holds, added weight |
| Price | Free tier; Pro $79.99/yr or $12.99/mo | Free version; Pro $69.99/yr or $9.99/mo. First 1,000 downloads get Pro free for life |
| Platforms | iPhone, Android | iPhone (iOS 26.1+) |
| Apple Watch app | No | Yes |
Round 1: Deciding your next set
Both apps recommend a weight and rep number for each set. Alpha Progression's team has said a single rep target per set is a deliberate design choice. DEFIANT gives every set a rep range: you add reps until every set reaches the top, then the weight goes up by the smallest jump your equipment allows. DEFIANT also recalculates the next set from the one you just did, including how much you personally fade between sets.
Round toDEFIANT
Round 2: Programs and planning
Alpha Progression has a well-regarded plan generator with periodization and deloads, refined over years. DEFIANT has 26 ready-made programs (including versions of 5×5, PHUL, 5/3/1 Boring But Big and GZCLP, adapted to rep ranges) and builds a plan from eight questions, including which joints to go easy on. Both handle deloads.
RoundDraw
Round 3: Exercise library
Alpha Progression has 795 exercises with videos. DEFIANT has 357, each with illustrations of the start and end position, and written guides. If you learn movements from video, Alpha Progression is ahead.
Round toAlpha Progression
Round 4: Apple Watch
DEFIANT logs sets, shows the target and runs the rest timer on Apple Watch, with heart rate. Alpha Progression doesn't have an Apple Watch app yet.
Round toDEFIANT
Round 5: Devices
Alpha Progression runs on iPhone and Android. DEFIANT is iPhone and Apple Watch only.
Round toAlpha Progression
Round 6: Price
Alpha Progression Pro is $79.99 a year or $12.99 a month. Both have free versions. DEFIANT Pro is $69.99 a year or $9.99 a month, and the first 1,000 downloads get it free for life.
Round toDEFIANT
Scorecard
2Alpha Progression3DEFIANT- Deciding your next setDEFIANT
- Programs and planningDraw
- Exercise libraryAlpha Progression
- Apple WatchDEFIANT
- DevicesAlpha Progression
- PriceDEFIANT
Rounds aren't worth the same to everyone. If the one that matters most to you went to Alpha Progression, that's your answer.
Where Alpha Progression wins
- Years of polish and a 4.9 rating
- Android as well as iPhone
- A bigger exercise library with videos
Where DEFIANT wins
- Rep ranges on every exercise
- Targets that adjust inside the workout
- An Apple Watch app
- Rings and calisthenics, runs and stretching
- Lower price
Switching from Alpha Progression
- In Alpha Progression's settings, export your data as a CSV.
- In DEFIANT, go to Settings → Your data → Import from another app, and choose the file.
- Open Train. Your program is there with a target on every set.
- Every workout, set, warm-up and note comes across.
- Your programs are rebuilt from their most recent week, and the newest becomes your active plan.
- Importing the same file twice is safe.
More detail: switching from Alpha Progression.
Questions
Is DEFIANT better than Alpha Progression?
They're close. DEFIANT is the better pick if you train in rep ranges, want an Apple Watch app, or want targets that adjust mid-workout. Alpha Progression is better if you're on Android or want its larger video library and longer track record.
Does Alpha Progression support rep ranges?
No. It recommends a specific rep number for each set, and its team has described that as a deliberate design decision. DEFIANT uses rep ranges on every exercise.
Does Alpha Progression have an Apple Watch app?
Not as of October 7, 2026. DEFIANT has one.
Can I import my Alpha Progression programs into DEFIANT?
Yes. DEFIANT reads Alpha Progression's CSV export, brings every workout and set, and rebuilds your programs from their most recent week.
Weight and reps for every set, worked out from your own training. iPhone and Apple Watch. First 1,000 downloads get Pro free for life.
Download on the App Store
Scan with your iPhoneSources
- Alpha Progression on the App Store
- Alpha Progression glossary: Gym profile
- Switching from Alpha Progression to DEFIANT
- How DEFIANT picks every target
We make DEFIANT, so this is a vendor's guide, not an independent ranking; we've tried to say plainly where another app is the better pick. DEFIANT isn't affiliated with or endorsed by any app on this page. Spotted something out of date? Email [email protected] and we'll fix it.
