Switching
Coming from Alpha Progression?
Alpha Progression is a good app, and if it fits how you train, keep using it. If you've been waiting for something it doesn't do, here's what Defiant offers and what comes with you.
What comes with you
- Every workout, set, warm-up and note.
- Your programs. Each one is rebuilt from its most recent week, and the newest becomes your active plan.
- Your progress. Every past set feeds your first targets, so your first targets already know what you can lift.
- No duplicates. Importing the same file twice is safe.
How to move, in about two minutes
- 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.
What Alpha Progression users ask for
These are the requests we see most often from Alpha Progression users. Defiant has all of them.
| You asked for | In Defiant |
|---|---|
| Rep ranges | Give any exercise a range like 6–10. Add reps until every set reaches the top, then the weight goes up. |
| Percentage programs | 5/3/1 Boring But Big, GZCLP, Texas Method and 5×5 are ready to run, among 26 programs. |
| Rings and calisthenics | Calisthenics, rings and weights-plus-calisthenics plans, including a routine in the style of r/bodyweightfitness's Recommended Routine. |
| Home and commercial gyms | Several gyms, each with its own equipment, machine weights and machine history. Barbells and dumbbells count everywhere. |
| Progression that notices a bad day | After every set, the next target is recalculated from the set you just did and how much you personally fade between sets. |
| Apple Watch | Log sets, see the target and run the rest timer from your wrist, with heart rate. |
Also in Defiant
- Runs with a GPS map, pace and splits, inside any workout.
- Stretching and warm-ups with a voice coach, including cool-downs built from the workout you just did.
- A program builder that asks eight questions, including which joints to go easy on.
- No account. Your data stays on your iPhone and in your own iCloud, and exports to CSV any time.
- Free during early access, with every feature unlocked. What early members get.
What to know before you switch
- Defiant is for iPhone (iOS 26.1 or later) and Apple Watch only. There's no Android, iPad or web version.
- Defiant is new. Alpha Progression has years of polish and a bigger community.
- We've written up how targets are picked, rule by rule.
Download on the App Store
Free during early access. No account, no ads, no tracking.
Coming from somewhere else? Hevy · Strong · Fitbod · Shred
Updated October 2026. Alpha Progression is a trademark of its owner. Defiant isn't affiliated with or endorsed by Alpha Progression.