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A workout app with exactly one workout in it.

One program: a four-day split built on heavy compound lifts. The exercises never change. Your numbers do. Compound decides when.

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Four days. That's the whole program.

Pull, push, legs, and a fourth day for the work most programs skip: neck, tibialis, rotator cuff, grip. Seven or eight exercises each, in a fixed order.

I

Pull

Back, rear delts, traps, biceps, forearms, grip

  • Deadlift3 × 3–5
  • Pull-Ups4 × 6–10
  • Barbell Row4 × 6–10
  • Face Pulls3 × 12–15

+ 4 more

II

Push

Chest, front & side delts, triceps, serratus

  • Barbell Bench Press4 × 5–8
  • Standing Overhead Press3 × 8–10
  • Incline Dumbbell Press3 × 8–10
  • Weighted Dips3 × 8–12

+ 3 more

III

Legs

Quads, hamstrings, glutes, adductors, calves, tibialis

  • Barbell Back Squat4 × 5–8
  • Romanian Deadlift3 × 8–10
  • Bulgarian Split Squat3 × 8–10 / leg
  • Leg Press3 × 10–12

+ 4 more

IV

Auxiliary

Core, lower back, neck, rotator cuff, carries

  • Farmer’s Carry3 × 30–40 m
  • Hanging Leg Raise3 × 10–15
  • RKC Plank3 × 30 s
  • Pallof Press3 × 10 / side

+ 4 more

Then it starts over. Compound opens on the day you’re due.

Earn the weight. Compound adds it.

Every lift runs on double progression, the method lifters have used for fifty years. The bookkeeping is done for you.

8 Hit every set

One more rep.

Your target goes up by a rep next session.

+5 Top out the range

Weight goes up.

Your reps start over at the bottom of the range.

6 Miss a set

No penalty.

Log what you got. Your target holds where it is.

Your Session Complete screen. Under Next Session, each lift shows its new target, such as add 5 pounds for 170 by 5.

Warm-up included.
Rest included.
Mobility included.

Cardio, the day's dynamic movements, and ramp-up sets to open. A rest timer that starts itself when you log a set. Ten minutes of mobility to close.

The warm-up page: a three-minute cardio clock with a Start button, and under it the day's dynamic movements and ramp-up sets waiting their turn.
Barbell Bench Press mid-session: a rest countdown at 1:56 above the form drawing, four set circles, and the weight with plus and minus controls.
A mobility hold, the Doorway Pec Stretch, counting down from thirty seconds with a Pause button.

Your watch knows the plan too.

The whole session mirrors to Apple Watch, live. Log sets, run timers, and adjust the weight while your phone stays in the bag. Workouts save to Apple Health.

Your watch mid-exercise: the set circles and the weight, with live heart rate in the corner.
Your watch resting between lifts: Up Next, the Standing Overhead Press at 95 pounds, over a countdown at 2:19 and a Skip Rest button.
Your watch running a mobility hold: the Doorway Pec Stretch counting down with a Pause button.

No account.
No cloud.
No feed.

Your training history is a file on your phone.

No sign-up No server No tracking Works with no signal

Everything a session needs.

A dead hang on the phone: a stopwatch counting up, over a Stop and Log Set button.
A farmer's carry on the phone: three sets of thirty to forty metres, checked off rather than counted, with the weight underneath.

The right control for every exercise.

Circles for reps. A stopwatch for dead hangs. Countdowns for planks. Distance for carries. And a drawing of the form for every movement.

Your session on the Lock Screen.

Lock your phone and the whole session stays up: warm-up, sets, weight, rest countdown, stretches. Every control comes with it. Timer cues follow your headphones.

The Lock Screen mid-workout: Pull, exercise one of eight, Deadlift at 215 pounds for three sets of three to five, with a circle for each set to tap.
The Progress screen: a consistency dial at 88, and what each main lift has gained since you started.

Every session logged.

Progress shows what each main lift has gained since you started. And the log holds every set.

Read how the program works.

Plain answers about progression, the four-day split, how long to rest, and the ten minutes of mobility at the end.

Your first 14 days are free.

Fourteen days with the full app. Apple bills you after that, and not before.

Monthly
$4.99 / month

Cancel any time in your App Store subscriptions.

Yearly Save 50%
$29.99 / year

The same subscription, billed once a year.

Everything you need. Nothing to decide.

Compound is on the App Store for iPhone and Apple Watch.

Download on the App Store Get support