“What should I do today?”
Your plan is built from your answers: goal, days, time, equipment and areas to protect.
NEW
For iPhone · English & Spanish
Lift with a plan, from day one.
Answer a few questions and get your plan. Every session, Alzu tells you which exercise is next, how many sets, how many reps and how much weight. And when it's time to go up.
Coming soon on the App Store. The beta isn't open yet: email us and we'll send you an invite as soon as it is.
- First workouts free, no card needed
- No accounts, no ads
- Your data, on your iPhone and in your iCloud
452illustrated exercises, free
8questions to build your plan
2–5days a week
0accounts to create
Made for beginners
No more walking into the gym without a clue.
Alzu is built for people who are just starting, or coming back after a long break. No jargon, no need to ask anyone.
“How much weight? When do I go up?”
It suggests a starting weight, fine-tunes it with you on day one and tells you when to go up: once you hit all your reps.
“I can't tell if I'm improving”
Records, charts and a weekly streak so you can see your consistency at a glance.
How it works
From zero to your first workout in minutes
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1
Answer 8 questions
Your goal, your experience, which days you can go, how much time you have and where you train.
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2
Get your plan
A 6-week block with your weekly split, exercises, sets, reps and rest times.
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3
Train with guidance
Check off each set, see what you did last time and let the app adjust your weights.
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4
Rest with your phone locked
The countdown stays on your Lock Screen, with the next exercise and set.
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5
See how you progress
Records and a chart for every exercise, so you can see your progress without spreadsheets.
Workout mode
Know what to do every set
One screen per exercise, with big controls made for sweaty hands and short rests.
- Weight and reps in one tapAdjust with − and + and mark the set as done.
- One key tip per exerciseJust what you need to do it right, no manuals.
- Machine taken? Swap itUp to 3 alternatives with the same movement pattern.
- An optional warm-upTwo light sets before your first weighted exercise. They don't count toward your progress.
- Which plates to loadFor barbell exercises, it tells you which plates go on each side.
- Your notes, next timeWrite “seat on notch 4” and you’ll see it next workout, along with what you did last time.
- Close the app, lose nothingWhen you come back, you pick up right where you left off.
Rest timer
Your rest timer, on your Lock Screen
Lock your phone between sets. The countdown stays there, with the next exercise and set.
- Lock Screen and Dynamic IslandPowered by iOS Live Activities.
- An alert when it's doneSound and vibration, even in another app.
- +30 s or SkipYou're in charge of your rest.
Progress
See your progress
Every set you log becomes history. No spreadsheets.
- Personal recordsYour top weight and best estimated 1RM per exercise.
- Charts for every exerciseSee how you evolve week by week.
- Streak and calendarWeeks in a row hitting your training days.
- Your body weight, if you wantLog it (and your waist, if you like) and see it on a chart. No targets, no comments about your body.
Consistency
Keep showing up, no pressure
Starting is easy; sticking with it is the hard part. Alzu celebrates what you do and doesn't punish you for an off week.
A forgiving streak
Counts the weeks you hit your training days. Every 6 weeks you get one week of slack, so one off week won't break it.
Achievements you keep
Your first workout, 10, 25, 50 and 100 workouts, the total weight you’ve lifted… They stay even if you change plans.
Your week at a glance
At the start of each week, see how many times you trained, how much you lifted and your most improved exercise. With an optional reminder.
Welcome back!
Been away for a while? When you come back, the app welcomes you with no guilt trip and you pick up your plan.
Everything you need
And nothing you don't
A plan that fits you
2 to 5 days, 30 to 75 minutes, at the gym or at home.
Automatic progression
The app suggests going up or adjusting based on your sets.
Goes easy on sensitive areas
Avoids exercises that load shoulders, knees, lower back or wrists the most, if you ask.
Rest timer with alerts
On your Lock Screen, in the Dynamic Island and with vibration.
Widget
Today's workout and your streak on your Home Screen.
Reminders
On the days you choose, at the time you prefer.
6-week blocks
With an easy week at the end and new variations in the next block.
Share your workout
A summary image, ready for your stories.
Listen to your body
After each workout, tell the app how it went. If it was hard or something hurt, the weight doesn’t go up. And if something hurt, stop and see a professional.
Change your plan anytime
Different days, goal or equipment: your plan is rebuilt and you keep your history, records and weights.
Apple Health
If you want, your workouts and body weight are saved to the Health app. On iPhone, Alzu doesn’t read anything from Health; on Apple Watch it only reads your heart rate during the workout, to show it to you.
Screen stays on
Turn it on and your iPhone won’t lock while you train.
How you'll progress
Add weight without guessing
Alzu uses double progression, a simple, classic method. First you add reps; once you hit them all, you add weight.
Example: dumbbell bench press
3 sets of 8 to 12 reps · weight per dumbbell
Week 145 lb
Week 250 lb
Week 350 lb
Week 455 lb
Week 560 lb
Illustrative example. Everyone progresses at their own pace.
The rules, made clear
You log what you do; the app suggests the next step.
+
You hit all your repsNext time: +5 lb upper body or +10 lb lower body. With dumbbells, kettlebells or machines, always +5 lb.
=
You're within the rangeKeep the weight and add reps.
−
You miss the minimum twiceDrop 10% to get your form back.
Exercise library
452 exercises, free forever
Search in English or Spanish, filter by muscle, equipment and level, and see how each one is done. No subscription needed.
- Start and end position illustrationsThey alternate so you can see the movement.
- Step-by-step instructionsWith primary and secondary muscles.
Privacy
Your workouts are yours
Alzu has no servers storing your data. Everything stays on your iPhone and in your iCloud.
On your iPhone
Your plan, sets and records are stored on your iPhone and, as a copy, in your iCloud. Only you can see them.
No accounts
No sign-up, no passwords. Open the app and start.
No ads, no tracking
We don't sell or share your data. Not now, not ever.
Pricing
Your first workouts, free
Your first workouts (as many as your plan has days, 2 to 5) are free, with everything included. No card needed. Then keep going with Alzu Premium to keep your plan, workout mode and progress.
Yearly
$39.99 / year
Just $3.33 a month
- Personal plan and new blocks
- Workout mode with Lock Screen rest timer
- Automatic progression, records and charts
Monthly
$7.99 / month
No commitment
- Everything in the yearly plan
- Pay month to month
- Cancel anytime
The 452-exercise library is always free. Download the app and use it without paying, even if you don't subscribe.
You subscribe inside the app, not on this website. US prices shown; other countries see local pricing in the App Store. Your first free workouts (as many as your plan has days per week) don't require a subscription: nothing is charged when they end unless you subscribe. Subscriptions renew automatically unless canceled at least 24 hours before the end of the period, in your iPhone settings.
FAQ
Frequently asked questions
Do I need any experience?
No. Alzu is designed for people who are starting out or coming back after a long break. If you've never lifted, your plan starts with fewer sets for the first two weeks.
Can I train at home?
Yes. Choose a full gym, a basic gym, home with dumbbells or home with no equipment, and your plan will only use exercises you can do.
How does the app know what weight to use?
The first time you do an exercise, Alzu suggests a light starting weight based on your equipment (for example, the empty bar or a light dumbbell) and, after each set that day, asks how it went (easy, fine or hard) to adjust it. From then on, it suggests going up when you hit all your reps.
Does it replace a trainer or a doctor?
No. Alzu helps you organize your workouts but it doesn't replace a professional. If you have an injury or a medical condition, check with one before you start. If you feel pain during an exercise, stop and see a professional.
Where is my data stored?
On your iPhone and, as a copy, in your private iCloud, so you don't lose it when you switch phones. There are no accounts and no servers of ours: we can't see your data. Purchases are handled by Apple through the App Store. You can delete it anytime from Settings > Delete my data inside the app.
Do I need a card to try it?
No. Your first workouts (as many as your plan has days, 2 to 5) are free and don’t ask for any payment. If you want to keep going, you subscribe in the app.
What happens when the free week ends?
You can subscribe to keep your plan, workout mode and progress. If you don’t, nothing is charged: your history and records stay saved on your iPhone and the exercise library is still free.
How do I cancel my subscription?
In iPhone Settings > your name > Subscriptions, or from Settings inside Alzu. You can cancel anytime.
Does it work with Apple Health?
Yes, if you want. Alzu saves each finished workout and, if you turn it on, your body weight to the Health app. On iPhone it doesn’t read anything from Health; on Apple Watch it only reads your heart rate during the workout, to show it to you, and doesn’t store or send it. You can turn it off anytime in Settings > Apple Health.
Which iPhone do I need?
An iPhone running iOS 26 or later. The countdown shows on the Lock Screen on all of them, and in the Dynamic Island on models that have one.
Is there an Android or Apple Watch version?
Alzu is for iPhone. The Apple Watch app is coming during the beta. There is no Android version. If you'd like one, let us know.
Be one of the first to try Alzu
The beta isn't open yet. Email us and we'll send you the TestFlight invite as soon as it is.
I want to try the betaComing soon on the App Store · For iPhone with iOS 26 or later