Ascend Training

Strength training that programs itself. Test your max, train by your numbers, and let intelligent periodization handle the rest.

Train smarter. Progress further.

Ascend brings evidence-based periodization to strength training—intelligent programming that actually drives progress, whether you're doing pull-ups in a park or weighted squats in a gym.

I built Ascend because the RFEM system transformed my own training, and I wanted an app designed around it. So I made one.

TRAIN BY YOUR NUMBERS. PROGRESS BY DESIGN.

Ascend uses the RFEM (Reps From Established Max) methodology to calculate your target reps from your actual tested performance:

Test your max → Train below it → Progress systematically → Retest → Repeat

You always know exactly what to do. The app handles intensity management automatically based on your real numbers.

PERIODIZATION THAT RESPONDS TO YOU

Your training intensity varies across workouts, with each session having its own RFEM value (e.g., 4 → 3 → 2 → 4 → 3 → 2). This creates natural harder and easier days that match how recovery actually works. Miss a workout? The periodization stays intact.

WORKS FOR ANY STRENGTH TRAINING

Bodyweight or weighted—Ascend handles both:

• Calisthenics with rep-based progression
• Weighted exercises with load tracking
• Time-based holds like planks and hangs
• Simple progression (add weight, add reps, or both)
• Conditioning exercises for high-rep or time-based endurance work

Use RFEM for exercises where it makes sense, simple progression where it fits better, or mix both in the same cycle.

FEATURES THAT MATTER

Today View — Your current workout on one screen. Swipe right to complete at target, left to skip.

Smart Scheduling — Tell Ascend how many days per week you train. It distributes your volume intelligently.

Rest Timer — Optional timer with audio cues. Set it to start automatically after each set, or turn it off entirely.

Max Testing Cycles — Dedicated assessment periods to keep your training targets current.

Offline First — Full functionality with or without internet. Train anywhere, anytime.

Cloud Sync — When you connect, your data syncs across devices automatically.

CYCLE TYPES

RFEM Training — Automatic intensity waves based on your tested max (Standard)

Max Testing — Structured assessment periods to update your numbers (Standard)

Simple Progression — Linear weight or rep increases for straightforward goals (Advanced)

Mixed Mode — Choose RFEM or simple progression per exercise (Advanced)

WHO THIS IS FOR

Ascend is for people who want structured, intelligent training that programs itself:

• Athletes ready for systematic progress
• Busy adults who value efficient, effective sessions
• Calisthenics enthusiasts and home gym users
• Lifters who want real periodization in their pocket
• Anyone working toward their first pull-up or their next PR

WHAT ASCEND FOCUSES ON

Ascend is a training tool built around progression and periodization. It tracks your work, manages your intensity, and tells you exactly what to do each session. That's what it does well, and that's what it stays focused on.

PRICING

Start with a full-featured 28-day trial. Then choose:

• Standard ($9.99 lifetime) — RFEM and Max Testing cycles
• Advanced ($19.99 lifetime) — All cycle types including Simple and Mixed modes

One purchase. Lifetime access.

Questions or feedback? Contact support@fredericbahnson.com