ASCND Performance

ASCND Performance is a training, nutrition and progress app that turns consistency into rank. Every set you log, meal you track and check-in you complete earns XP and adds plates to your barbell.

TRAIN
- Start your workout clock, tick each set when it is done, and your rest timer starts on its own.
- Save any workout as a routine with every set's weight, reps and rest, run it again, and earn bonus XP when you lift more or finish faster.
- Log sets fast with weight, reps, warm-ups, drop sets, pause sets, supersets, cluster sets, circuits and AMRAP.
- Choose your split: 3 on / 2 off, 4 on / 2 off, 3-1-2-1, or build your own.
- Follow a 6-week progressive block with an automatic deload week, then restart with fresh variations for the same goal.
- Built-in workout timer and rest timer with suggested rest for hypertrophy, strength or endurance.
- 200+ exercises with form cues, plus your own custom exercises.
- Volume tracker for every muscle group, with sets counted properly for drop sets and clusters.

FUEL
- Track protein, carbs, fat, fiber and water, with water in ounces, gallons, cups, liters or ml.
- Calorie, protein, carb, fat and fiber targets built from your own numbers, and they move the moment you change a goal.
- Search a food list, save favorites, and build homemade dishes from ingredients. Override the totals with your own macros whenever you like.
- Bodybuilder protein range based on lean body mass.

GOALS
- Pick a fat goal and a muscle goal that overlap, for example lose fat and build muscle. Type your InBody numbers (lean mass, BMR, TDEE) or use the built-in formulas.
- Enter your height in feet and inches, weight, age and activity. See the formula behind every number.
- Estimate body fat by picking the picture that looks most like you.
- Weekly check-ins that adjust your calories from what your body is really doing.

PROJECT LEONIDAS
- A 12-week lifestyle challenge with weekly targets, a progress map, before and after photos and a story you can keep.

LEARN
- A searchable Education tab explains every number and feature, with sources.

RANK UP
- Streaks, daily quests, badges and 8 ranks from Recruit to Leonidas.

PRIVATE BY DESIGN
No account, no ads, no tracking. Everything stays on your iPhone, with back up and restore built in.

ASCND Performance provides estimates for healthy adults and is not medical advice. Talk to a doctor before starting a