Compound
One routine, forever
Coming to the App Store
A workout app with exactly one workout in it. Not one per day, not one per goal — one program, built to be run for years.
It’s a four-day pull / push / legs / auxiliary split around heavy compound lifts, filled out with the work most programs leave out: neck, tibialis, rotator cuff, serratus, adductors, forearms, grip. The exercises never need to change. The numbers do, and the app keeps them.
The four days
- Pull — back, rear delts, traps, biceps, forearms, grip.
- Push — chest, front and side delts, triceps, serratus.
- Legs — quads, hamstrings, glutes, adductors, calves, tibialis.
- Auxiliary — core, lower back, neck, rotator cuff, carries.
Push sits between Pull and Legs, so deadlifts and squats never land back to back. The app knows which day is next. You just show up.
The weight goes up when you’ve earned it
Every lift runs on double progression, the method lifters have trusted for decades. Compound does the bookkeeping. Hit the target on every set and the next session asks for one more rep. Reach the top of the rep range and the weight goes up — 5 lb on compounds, 2.5 lb on isolation — while the reps start over. Miss a set, long-press the circle to log what you actually got, and the target simply waits.
If you’d rather climb slower, progression can be set to require up to five clean sessions per increase.
Screenshots
A session is more than the lifts
Every workout opens with a real warm-up: three minutes of cardio on a timer, the day’s dynamic movements, then ramp-up sets computed from your first lift’s working weight. Rest timers start on their own when you log a set — three minutes after the heavy work, 90 seconds after isolation — with a skip button for when you’re ready sooner. Ten minutes of guided mobility closes the session. All of it can be tuned or turned off, but the defaults are the program.
The right control for each exercise
Tap a circle to log a set of squats. Run a stopwatch for a dead hang and it keeps your best. Hold a countdown for a Copenhagen plank. Count off distance for farmer’s carries. Nothing is forced through a generic rep counter.
Lock your phone and the session stays on the Lock Screen — sets, the rest countdown, skip and extend. When rest ends, you get a notification.
On your wrist too
The Apple Watch app mirrors the session live. Log sets, run timers, skip rests and change the weight while your phone stays in the bag; the two advance together. Workouts save to Apple Health, with heart rate and calories when you wear the watch.
No account, no cloud
There is no sign-in, no server, no feed, and nothing to subscribe to in order to read your own training. Your history is a file on your phone. Compound works in a basement gym with no signal.
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