Developed with world-class coaches · 20 founding places
Stop thinking about training. Start being coached.
Ascend writes your program, watches you lift, reads your meals and adjusts every week, the way a good coach does. Health and results without spending hours a week managing them, for people who treat the gym as non-negotiable and their time as expensive.
€50 a month for the first 20, for as long as you stay. €100 after that. Cancel any month. 30-day money-back guarantee.
21:41
Tuesday · July 7
Today
Max Effort Lower
ME
4 exercises · approximately 75 minutes
SSB Box Squat
5 × 150 · 5 × 165 · work up to 5RM · 180 kg 397 lb
SSB Good Morning
4 × 8 · 120 kg 265 lb
Glute Ham Raise
4 × 12
Farmer Carry
3 × 30 m · 60 kg 132 lb
Begin session
I’m sick — adjust my week
Coach · before you start
Tue 07.07
Max Effort Lower · SSB Box Squat. Today the top set drives your squat training max — everything before it is setup. About 75 minutes. The loads are ready — just lift.
Nutrition
1,780 of 2,340 kcal
Today
Coach
Nutrition
The problem
You already know how to lift. The thinking is what costs you.
Which program. Which variation this block. When to push the max and when to hold. What to eat to make it count. Most serious lifters spend more hours deciding than training, and still second-guess every top set.
A coach decides.
Ascend writes your plan specifically for you, from your goal, your lifting history, your injuries, your equipment and your week. Every session, every load, every variation.
A coach watches.
Log a set and the loads move. Film a lift and the coach reads the bar path and your knees. Photograph a plate and the macros are read for you.
A coach explains.
Every Sunday: what it saw, what changed, why, and what happens next. In plain words, with the numbers in front. When life moves a session, the week reschedules intelligently around it.
What the coach does, every week
Facts first. Then the reasoning.
The weekly review is the heart of it. The engine decides from your logs; the tiles show what moved and the four sections say why. Nothing is hidden behind a score.
Squat max
160→165
Top set 5 × 160 kg beat the estimate three weeks running. The training max follows, capped at 5 kg a week.
Added
Cossack Squat
Right-knee cave flagged on the form check. Targeted work twice a week until two clean checks close the flag.
Squat volume
−10%
42% of squat sets were grinds. A small cut next week restores bar speed; your max stays.
Developed with world-class coaches
We have an opinion that works.
AI where it sees, our algorithm where it decides. AI reads your lifts on video and your meals from a photo, and the coach answers when you talk to it. But what you lift, when and how much is decided by a coaching system we wrote with coaches who get people strong for a living, not by a model guessing. It takes what works across methodologies, picks a training goal and a methodology that fit you, and writes the plan for you alone: your injuries, your lifting history, your schedule, your goal. Because the decisions are rules and not a prompt, they are consistent: the same evidence gets the same sound call every time. And the coach keeps guiding you while working around your life.
Several training goals and methodologies: strength, size, a meet to peak for, a comeback after an injury. The coach picks and adapts.
Loads come from your training max, never from how you feel today. No RPE guesswork.
A max moves at most 5 kg a week, and only when a logged top set earns it.
Miss a day and the week reschedules itself. Report pain and the next sessions swap around it. Get sick and the week compresses, then re-enters gently.
Changes land on upcoming sessions only. Your history is never rewritten.
21:41
Today
Weekly review · 29.06–06.07
Your coaching review is ready
Squat max
160→165
top set 5 × 160 kg · est. max 187
Squat volume
−10%
42% of sets were grinds
Added
Cossack Squat
2×/wk · knee flag on Back Squat
Bench max
Held
no top set tested this week
What Ascend saw
Four sessions logged, mostly solid. Squat top set 5 × 160 kg, estimated max 186.7 kg — above the current training max for the third week. Right-knee cave flagged again on the form check. Bodyweight trend on target.
What changed
Squat training max up 5 kg. Cossack squats added twice a week. Squat volume comes down 10% next week. Not enough recent evidence to change the bench training max — the current progression remains in place. Calories held.
Why
The best set of the week estimates the max; the training max follows it, capped at 5 kg a week. The knee flag gets targeted work before it affects your squat. 42% of squat sets were grinds; a small cut restores bar speed.
What happens next
Squat runs at the new max — the next top set confirms it. The corrective stays until two clean form checks close the flag. Next full review in one week.
In the gym
Weight. Reps. How it moved. Log.
Gym mode shows four things and nothing else. Every set is one tap, every top set is a test the coach reads that night.
21:41
Max Effort Lower · 1/5
SSB Box Squat
Form
Swap
Load over reps
Set 2 of 3
165
kg · 364 lb
Reps
5
How did it move?
Easy
Solid
Grind
Set 1 · 152.5 kg · 336 lb × 5 · solid
Log set
Skip
Nothing to think about
The loads are set. Your job is the bar.
21:41
Form check · SSB Box Squat · Set 3
Watch the right knee
Clear view
Solid depth and bar path. Right knee caves slightly on the ascent — worth attention before the weight climbs.
Findings
Knee tracking
MODERATE
Right knee drifts inward through the sticking point on reps 3–5.
Bar path
MINOR
Slight forward drift out of the hole, corrects by mid-rep.
Depth
GOOD
Box touched under control every rep.
Cues for next set
— Drive knees out hard at the hole — Push the ground apart
Back to set
Record again
Share card
A coach's eyes on every lift
Film 15 seconds; the coach reads bar path, depth and your knees, and the plan reacts: a flag becomes targeted work in your next sessions.
21:41
Week 2 of 12 · deload in week 3
Coach
Full plan
Next seven days
Today
ME
SSB Box Squat
≈ 75 min
Wed
Rest
—
Thu
ME
Apollon OHP
≈ 65 min
Sat
DE
Trap-bar Speed Pull
≈ 55 min
Sun
RE
Rep work + carries
≈ 50 min
What the coach is doing
Coach · this week
Squat max up, knee work added
Your squat moved on Sunday’s review; two sessions of Cossack squats guard the knee flag. Today: Max Effort Lower, SSB Box Squat — the top set drives the squat max. About 75 minutes.
3 changes · squat max 160 → 165
Where you’re going
Squat +5 this block
next top set today · SSB Box Squat
165 kg · 364 lb
Bench
no top set this week · held
110 kg · 243 lb
Deadlift +2.5
speed pull Sat · no test
202.5 kg · 446 lb
Press +2.5
next top set Thu · Apollon OHP
62.5 kg · 138 lb
Earlier
4 entries this block · last Thu 02.07
Today
Coach
Nutrition
The coach holds the plan
The next seven days, what the coach did and why, and where each lift is going.
21:41
Cut · week 6 · trend −0.4 kg/wk
Nutrition
1,780
of 2,340 kcal
Protein
142 / 190 g
Carbs
156 / 220 g
Fat
58 / 72 g
Log meal — point camera at plate
Morning weight
optional — sharpens the trend
96.2 kg · 212 lb
Today
Chicken & rice bowl
12:40 · estimate
620 kcal
Skyr & berries
09:15 · estimate
240 kcal
Eggs & sourdough
07:30 · edited
430 kcal
Check-in due — weigh in to keep targets fresh
Meal logging pauses soon until you do. Takes 30 seconds.
Today
Coach
Nutrition
Food, counted for you
Targets computed from your goal and weight trend; meals logged from a photo.
Who it is for
Twenty people who train four days a week and want to stop managing it.
Yes, if
You squat, bench, deadlift or press and track your lifts in kg.
You train in a gym with a barbell, three or four days a week, and will log every session.
You have had a coach, or wanted one, and know what a good one is worth.
You want one source of truth for training and food, not five apps.
Not yet, if
You want a workout generator for a hotel gym.
You train by feel and do not want to log.
You are on Android (iPhone only for the founding block).
You are not cleared to train by a doctor. A comeback after an injury is a goal the coach handles, but only once you are cleared.
Founding members
A coach who sees every set, for a third of what a coach costs. Half that for the first twenty.
Founding place · 20 only
€50 / month
3 of 20 taken · price locked for as long as you stay
30 days, money back. Train with the coach for a month and log your sessions. If it has not earned its place, say so and I refund the month.
The full coach: program, gym mode, form check, nutrition, weekly review
A personal strength coach at this level costs €150–300 a month, sees you once a week, and answers when they can. Ascend sees every set, answers at once, reschedules the week when yours changes, and never has a waiting list.
Ask for a place
Tell me how you train. I reply personally.
No automated onboarding for the founding block. I read every application, and if it fits, you get the app and a call to set up your first block.
Received. I will read it today and reply within 48 hours from my own address, so watch for a reply from Ondrej.