Inside one app
- 146exercises, each explained
- 41muscles tracked by name
- 24sports & activities
- 20vitamins, minerals & limits
01 The method
Never the same workout twice.
One main lift you get stronger at. Fresh exercises around it, every session.
Anchor — same lift for 4–6 weeks, weight goes upRotator — re-picked every session
02 The body · Chest
Down to the muscle head.
Incline pressing hits the upper chest. Flat pressing hits the rest. ASCENT knows the difference.
02 The body · Shoulders
Three heads. Three jobs.
Front raises, lateral raises and face pulls each load a different part of the deltoid.
02 The body · Back
The muscles you can't see.
Lats, middle traps, rhomboids — the half of your posture the mirror never shows.
02 The body · Legs
Four quads. One is hidden.
Vastus intermedius sits underneath the other three. Your plan still counts its sets.
Hover any muscle to name it
03 The coach
Every exercise, explained.
Step-by-step setup, the cue that matters, common mistakes, the muscles worked and a video.
- Swap anythingNo barbell or a sore joint? Get a like-for-like alternative.
- Load that climbsWeights suggested from your last session.
- Warm up, cool downGuided mobility matched to what you trained.
04 Fuel
Every nutrient, not just calories.
Snap a photo, scan a barcode or type “two eggs and toast”.
Macros
- Calories
- Protein
- Carbs
- Fat
- Fibre
- Water
Vitamins
- A
- C
- D
- E
- K
- B6
- B12
- Folate
- Omega-3
Minerals
- Calcium
- Iron
- Magnesium
- Potassium
- Zinc
- Phosphorus
Keep under
- Sugar
- Sat. fat
- Sodium
- Cholesterol
- Caffeine
05 Every body
Not just for lifters.
24 activities with their own sessions and warm-ups, plus GPS recording for runs, rides and hikes.
06 Health
Your doctor's numbers win.
Tell ASCENT about an injury, pregnancy, low bone density or high blood pressure. Your plan and food targets change to fit.
- Joints firstExercises that load a sore knee, shoulder or lower back are left out.
- Medical limitsA protein limit from your doctor overrides the app's target.
07 Progress
Watch yourself climb.
Streaks that forgive planned rest days, personal bests, body-weight trends and badges worth earning.
Example numbers · screens show sample data
08 Crew
Train together. Stay private.
Friends, clubs, kudos and weekly leaderboards — when you want them.
- No account to trainWorkouts, food and history live on your phone.
- You choose what leavesNothing is shared until you post it. Route ends are hidden by default.
09 Questions
Good to know.
Is it really free?
Yes. No ads, no subscription.
Do I need an account?
No. Training, food and progress all work offline without one. You only need an account for Crew — friends, clubs and leaderboards.
Where does my data go?
It stays on your phone. Posts you choose to share go to the Crew server. If you log a meal by photo, that photo is sent to an AI service to estimate the food — scanning, searching and typing stay on your phone.
Is there an iPhone app?
Not yet. Android gets the app; on iPhone (or any computer) use the web app in your browser.
Why does Android warn me when I install it?
The app is downloaded from here rather than the Play Store, so Android asks you to allow installs from this source once. That's normal for apps outside the store.
Is this medical advice?
No. ASCENT is a training tool. It adjusts to conditions you tell it about, but your doctor's instructions always come first.
10 Begin
Begin the ascent.
Free. No ads. Works offline.
Android app · web app for iPhone & computers