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.

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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

FeatureArvoAlpha Progression
AI Adaptation LevelSet-by-set (under 500ms)Workout-level recommendations
Training Methodologies5 (Kuba, Mentzer, FST-7, Y3T, Mountain Dog)Generic periodization
Volume TrackingMEV/MAV/MRV per muscle groupBasic volume tracking
RIR/RPE SupportFull AI integrationRIR periodization
Exercise Database1300+ with biomechanics550+ with videos
Plan GeneratorAI-generated based on methodologyCustomizable plan generator
Offline SupportFull AI functionalityLimited
PriceFree (beta) / €6/mo€9.99/mo
Multiple Gym ProfilesCustom equipment per locationMultiple gym profiles
Apple WatchNot yetYes
Supersets/Drop SetsFull support with AI guidancePro plan only
Deload ManagementAutomatic triggers based on fatigueScheduled deloads
Beginner FriendlyLite mode availableGood 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.

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