IronQuest is a training and nutrition method built for one goal: an aesthetic body, with broad shoulders and a narrow waist, for about 2 hours of gym a week. The program is 3 sessions of 38 to 44 minutes. The diet runs on a daily calorie target with room for dessert. Every session earns XP toward your next rank, from E up to S.
THE GOLDEN RATIO BODY
The target is the classic aesthetic proportion: shoulders 1.618 times your waist. IronQuest reads your height, weight and body type, shows the body you can reach in 12 months, and gives you the golden numbers for your own waist and shoulders.
3 SESSIONS A WEEK
Upper 1, Lower, Upper 2. The exercises follow your answers (pull-ups or pulldowns, squat or leg press, a sensitive back or knees), and every set comes with its weight and reps. One tap logs the set and starts the rest timer, which also runs in the Dynamic Island and on the lock screen. Machine taken? Swap for a similar exercise on other equipment. Sessions work offline. You can also build your own program with 10 splits, supersets, circuits and 12 set types.
A DIET YOU CAN KEEP
Your body type sets the protocol: build, recomp or cut. A cut runs until you reach 10 % body fat, then the plan switches to building muscle. You get a daily calorie and protein target and an eating window (8 hours by default), all on one dial that fills as you log a meal. Calories are capped, and dessert fits inside them.
RECIPES FROM TIKTOK
Share a recipe video from TikTok to IronQuest and it comes back as a recipe with its ingredients, steps, a photo, and the kcal and protein per portion. Cook it step by step with timers, or log a portion in one tap. A library of high-protein recipes is there from day one.
NO CARDIO SESSIONS
Your daily steps take the place of cardio. Every milestone from 2,500 to 20,000 steps pays XP.
THE PLAN ADJUSTS EVERY WEEK
Once a week, weigh in and measure your belly, waist, shoulders and thigh. IronQuest compares your body with the projection and moves your daily target when your progress calls for it. Your weight, body fat and tape measures sit on one chart against the plan.
THE CLIMB
XP from sessions, steps and quests moves your rank from E to S. Daily and weekly quests, a weekly streak with freezes that cover a missed week, and 59 achievement cards graded E to S keep the habit going.
YOUR PROGRESS
A muscle map of your week, your top lifts, a monthly report and the history of every set. With your permission, IronQuest syncs with Apple Health for steps, body weight, body fat, lean mass and waist. Widgets on the Home Screen and the lock screen show the calories and protein you have left.
WHAT YOU GET
- A 3-session gym program fitted to your answers, about 2 hours a week
- Weight and reps for every set, a rest timer and its Live Activity
- TikTok recipe import with kcal and protein per portion
- XP, ranks E to S, quests, a weekly streak and 59 achievement cards
- 4,510 exercises with demos
- Offline sessions, Apple Health sync, Home Screen and lock screen widgets
- Sign in with Apple or Google
IronQuest Unlimited is an auto-renewing subscription that gives access to the app's features.
◆ Subscription options are monthly or yearly. Each plan starts with a 14-day free trial when you are eligible.
◆ Payment will be charged to your Apple Account at confirmation of purchase, or at the end of the free trial.
◆ Subscription automatically renews unless auto-renew is turned off at least 24 hours before the end of the current period.
◆ Your account will be charged for renewal within 24 hours before the end of the current period at the cost of your selected plan.
◆ Any unused portion of a free trial period will be forfeited when you purchase a subscription.
◆ You can manage or cancel your subscription in your Apple Account settings.
Privacy Policy: https://ironquest.app/privacy
Terms of Use: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Support: https://ironquest.app/support
Show more
