Compound: Strength Training

No chatbot. Every weight has a reason.

Compound builds a strength program on your numbers, then adjusts it as you go. Every weight in it comes with its reason.

A PROGRAM BUILT ON YOUR NUMBERS
Pick a goal: powerlifting, general strength, strongman, hybrid or bodybuilding. Then choose 8 or 12 weeks, your days and your gym. Each phase builds on the last, the deload weeks are planned in, and most goals end with a taper and a test week. Starter programs you'll know are there too: 5x5 linear, Texas Method and three-tier linear.

TAP ANY WEIGHT AND SEE WHY
Every weight is set from your training max and where you are in the program. Tap it to see why it's that number this week. For example: "Week 6 of 12. 142.5 kg. The test week is already in."

IT ADJUSTS AS YOU GO
The set is already filled in, so logging it takes one tap. Mark it easy or hard, or give an RPE, and the next set moves for today. If a set comes up short or the rest runs long, it's read as hard. Training maxes go up when your sets show you're stronger. When two lifts slip, the program can reload, and you can undo that.

WARM-UPS AND PLATES WORKED OUT
Warm-up ramps are on the session card before your main lifts. Every weight rounds to plates you can load, in kg or lb, so there's no maths at the rack.

A TEST WEEK THAT COUNTS
The test week takes one lift per session. Powerlifting attempts run at 91%, 96% and 100%, and the third is adjusted on the day. Your new training max is set from what you lift. Before you get there, Progress shows where you're likely to land.

SEE WHAT YOU'VE BUILT
Progress shows your estimated maxes and how they're trending. It also shows a stall when one happens, and what's behind it. New bests appear on the session recap, and medals are for lifts you actually made, not streaks.

BUILT AROUND YOUR GYM
Tell Compound what kit you have and sessions are built from it. Swap a lift for today and the program stays as it was. There are 353 exercises, each with a written cue.

YOUR TRAINING, YOUR DATA
Compound works offline and syncs when you sign in. You can bring in your past sessions from a CSV file or a spreadsheet, and back up to a file you own. There are no ads.

FREE AND PRO
Free follows a program: the starter programs, a program from your own sessions, all logging, Progress, swaps, CSV import and every reason. Pro adapts it: programs built for your goal, next-set adjustments, training maxes that move and a program that tunes itself. Pro is free for two weeks, with no card needed.

Not another log. A program built for you, that adjusts as you go, so you genuinely make progress.

For adults 18 and over. Compound is a training tool, not medical advice.