Arvo vs Alpha Progression
Two AI-powered workout apps compared. Both focus on hypertrophy, but their AI works very differently. Find out which one fits your training style.
Alpha Progression and Arvo both use AI for hypertrophy training, but their AI operates at different levels. Alpha Progression generates workout plans based on your goals and periodizes them over mesocycles. It's smart about recovery timing and uses RIR-based progression to manage training intensity across sessions.
Arvo's AI goes deeper. Rather than just planning workouts, it coaches you through every set. Finish a set of rows at RIR 1? Arvo calculates your next set in under 500ms, factoring in fatigue accumulation, methodology requirements, and your performance patterns. The AI doesn't just schedule your training—it adapts to how you're actually performing today.
Both apps support hypertrophy-focused training, but Arvo offers five specific methodologies (Kuba, Mentzer, FST-7, Y3T, Mountain Dog) where Alpha Progression uses generic periodization. Arvo also costs less—€6/month versus €9.99/month—while offering MEV/MAV/MRV tracking that Alpha Progression lacks. The trade-off: Alpha Progression is more established with a larger community.
Quick Summary
Arvo
Best for methodology-driven training
- Set-by-set AI adaptation
- 5 complete training methodologies
- MEV/MAV/MRV volume tracking
- €6/mo (40% cheaper)
Alpha Progression
Best for simple plan generation
- Award-winning app (2025)
- Apple Watch integration
- RIR-based periodization
- No real-time AI adaptation
Feature-by-Feature Comparison
| Feature | Arvo | Alpha Progression |
|---|---|---|
| AI Adaptation Level | Set-by-set (under 500ms) | Workout-level recommendations |
| Training Methodologies | 5 (Kuba, Mentzer, FST-7, Y3T, Mountain Dog) | Generic periodization |
| Volume Tracking | MEV/MAV/MRV per muscle group | Basic volume tracking |
| RIR/RPE Support | Full AI integration | RIR periodization |
| Exercise Database | 1300+ with biomechanics | 550+ with videos |
| Plan Generator | AI-generated based on methodology | Customizable plan generator |
| Offline Support | Full AI functionality | Limited |
| Price | Free (beta) / €6/mo | €9.99/mo |
| Multiple Gym Profiles | Custom equipment per location | Multiple gym profiles |
| Apple Watch | Not yet | Yes |
| Supersets/Drop Sets | Full support with AI guidance | Pro plan only |
| Deload Management | Automatic triggers based on fatigue | Scheduled deloads |
| Beginner Friendly | Lite mode available | Good for beginners |
Key Differences
AI Approach
Arvo uses 20 specialized AI agents that make decisions every set in under 500ms. Alpha Progression recommends weights before your workout based on past sessions, but doesn't adapt during the workout.
Training Methodologies
Arvo implements complete systems from elite coaches: Kuba Method, Mentzer HIT, FST-7, Y3T, and Mountain Dog. Alpha Progression uses generic linear periodization without specific methodology support.
Volume Science
Arvo tracks MEV (Minimum Effective Volume), MAV (Maximum Adaptive Volume), and MRV (Maximum Recoverable Volume) per muscle group. Alpha Progression tracks total sets without these scientific landmarks.
Pricing
Arvo: Free during beta, €6/mo after. Alpha Progression: €9.99/mo. Arvo offers more advanced AI features at 40% lower cost, including supersets and drop sets without requiring a Pro plan.
Frequently Asked Questions
Is Arvo better than Alpha Progression?
Both are AI-powered apps, but they work differently. Arvo adapts every set in real-time using 20 specialized AI agents, while Alpha Progression generates workout plans and recommends weights based on past sessions. For lifters who want set-by-set coaching and multiple training methodologies (Kuba, Mentzer, FST-7), Arvo offers more advanced features.
Is Arvo cheaper than Alpha Progression?
Yes. Arvo costs €6/month post-beta (free during beta). Alpha Progression costs €9.99/month. Arvo is about 40% cheaper while offering more AI features like real-time adaptation and methodology implementation.
Does Alpha Progression have real-time AI coaching?
Alpha Progression provides weight recommendations based on your history and RIR periodization, but it doesn't adapt mid-workout. Arvo's AI recalculates after every set based on your actual performance, adjusting in under 500ms.
Which app is better for hypertrophy?
Both focus on hypertrophy, but Arvo implements complete methodology systems (FST-7, Y3T, Mountain Dog) designed by top bodybuilding coaches. Alpha Progression uses generic periodization. Arvo also tracks MEV/MAV/MRV volume landmarks per muscle group.
Can I use Alpha Progression offline?
Alpha Progression has limited offline functionality. Arvo works fully offline with all AI features cached locally on your device. Your data syncs when you're back online.
Which app has more exercises?
Alpha Progression has 550+ exercises with video guides. Arvo has 1300+ exercises with biomechanical data that the AI uses for intelligent exercise substitutions and weight conversions.
Does Alpha Progression track MEV/MAV/MRV?
No. Alpha Progression uses basic volume tracking without scientific volume landmarks. Arvo tracks Minimum Effective Volume (MEV), Maximum Adaptive Volume (MAV), and Maximum Recoverable Volume (MRV) per muscle group for optimal hypertrophy programming.
Can I use FST-7 or Y3T with Alpha Progression?
No. Alpha Progression only supports generic periodization. Arvo implements 5 complete methodology systems including FST-7 for fascia stretching, Y3T for training variation, Kuba Method for powerbuilding, Mentzer HIT for high intensity, and Mountain Dog for advanced techniques.
Does Alpha Progression have set-by-set AI?
No. Alpha Progression recommends weights before your workout based on past performance, but doesn't adapt during the session. Arvo's AI recalculates after every single set in under 500ms, adjusting for real-time performance and fatigue.
Which app is better for advanced lifters?
Arvo. While Alpha Progression is good for beginners with its simple plan generation, Arvo offers advanced features like methodology-specific training, MEV/MAV/MRV tracking, set-by-set AI adaptation, and techniques like rest-pause and drop sets with AI guidance.
Does Alpha Progression have coach features?
Alpha Progression has some coaching features but is primarily designed for individual users. Arvo includes a complete coach dashboard with client management, workout assignment, progress tracking, and integrated payment processing.
What's the best Alpha Progression alternative for bodybuilding?
Arvo is the best alternative for bodybuilders. It offers methodology-specific training from elite coaches (FST-7, Y3T, Mountain Dog), MEV/MAV/MRV volume tracking, and advanced techniques like drop sets and rest-pause with AI guidance—all at 40% lower cost than Alpha Progression.
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