Alpha Progression has no Apple Watch app. Here's one that logs RIR

What an Alpha Progression user needs on the wrist

• RIR, logged on the Watch

  Alpha Progression logs weight, reps and RIR in two taps on the phone. RIRLift logs the same three on your wrist, with last session's numbers already filled in.

• The next set adjusts mid-session

  Both apps change the next set from what you just did. In RIRLift it happens on the Watch: more reps left than planned and the weight goes up, below the range and it comes down. The rules.

• Suggestions without a subscription

  Alpha Progression's recommendations are part of Pro. RIRLift's suggested weights, on the iPhone and the Watch, are in the free tier.

• A rest timer you can nudge

  The countdown runs on your wrist with buttons to add or take off 15 seconds, so a busy rack or a hard set doesn't mean guessing.

  

• A step back when a lift stalls

  Alpha Progression schedules deloads in its periodization. RIRLift offers one when a lift goes three sessions without a new rep, and only if you accept.

RIR-led sessions, run from the Watch

Pull day: three sets, three different calls

Barbell row is set at 155 lb for 8 reps with 2 left, in an 8–12 range. You log each set on the Watch between sets.

Exercise	You logged	Next session	Why
Barbell Row	Set 1: 155 lb × 8, 4 left	Set 2: 165 lb × 8	12 reps to failure against a planned 10: 155 × 41 ÷ 39 ≈ 163 lb, rounded to 165 lb.
Barbell Row	Set 2: 165 lb × 8, 2 left	Set 3: 165 lb × 8	Exactly on plan, so it holds.
Barbell Row	Set 3: 165 lb × 7, 1 left	Set 4: 155 lb × 8	Below the range: 165 × 37 ÷ 39 ≈ 157 lb, rounded to 155 lb.

The same set-to-set logic you know from Alpha Progression, without the phone in your hand.

Week 5: hip thrust stopped moving

Glute-focused lower day. Hip thrust has sat at 235 lb for 10 reps three sessions running; the split squat is still climbing.

Exercise	You logged	Next session	Why
Hip Thrust	235 lb, 10 / 10 / 10 reps, third session in a row	Offered: 210 lb × 8	Three sessions without a new rep: about 10% lighter, rounded to 210 lb, reps back to the bottom of 8–12.
Bulgarian Split Squat	40 lb, 12 / 12 / 12 reps per leg, 2 left	45 lb × 8	Every set at the top of 8–12: one 5 lb step, reps back to 8.

One lift steps back, the other keeps climbing. Nothing changes until you accept the deload.

Plans built on reps in reserve

• The best workout plan for muscle gain, for where you are now

  Past a year of lifting, gains have stalled

  Hard sets counted per muscle, the way Alpha Progression users already think.

  4× a week · 76 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for your glutes and butt

  Full gym, glute focus twice a week

  The glute-led lower day the second example comes from.

  2× a week · 24 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Set an RIR target per exercise

  Give compounds 2 left and isolation work 1 or 0. The next weight is set against that target.

• Choose your pace

  Steady for smaller, surer steps, Push for bigger jumps. Standard is double progression.

• Start from the Watch

  Open RIRLift on your wrist and start today's routine. The phone can stay in your bag.

When a different app fits better

• You want periodization planned week by week. Alpha Progression ramps sets and RIR across weeks and schedules deloads.
• You train at several gyms. Alpha Progression's Pro supports multiple gyms.
• You don't wear a Watch. Alpha Progression's iPhone app logs RIR in two taps.

Questions

Read next

• How to use RIR

  Rating reps in reserve consistently.

• How RIRLift picks your next weight

  The set-to-set rules in full.

• RIR vs going to failure

  How close each set should end.

• Deload week

  When a lighter week helps.

More ways lifters use RIRLift

• The RPE and RIR app where effort sets the weight

  Log reps in reserve on every set, and your effort decides the next set's weight and the next jump.

• The hypertrophy app that sets your load from reps in reserve

  RIR on every set, weekly sets per muscle, and deloads when a lift stalls instead of on a calendar.

• The Apple Watch weightlifting app that runs the whole session

  Log sets, rest, load plates and swap machines from your wrist, with the next weight set on the Watch.

Every lifter and goal