Compound Theory: Lifting

Build any program — 5x5 to nSuns to your own multi-week wave with %TM and AMRAP auto-progression. Muscle freshness, strength standards, and Apple Watch, all built in.

Compound Theory is a no-nonsense strength training tracker built for lifters who already know what they're doing, and the ones who want to.

PROVEN PROGRAMS, BUILT IN Linear: StrongLifts 5×5, Starting Strength, Greyskull LP, GZCLP, Reddit PPL, Reddit Basic 3×5. Intermediate: Madcow 5×5, Texas Method. Peaking: Candito 6 Week, Juggernaut Method 2.0. Full 5/3/1 family: Original, BBB, FSL, SSL, Triumvirate, Monolith, Leader/Anchor, Beginner, 2 day Minimalist. Power/hypertrophy: PHUL, PHAT, nSuns 4 Day, Jacked & Tan 2.0, Powerbuilding Template, Juggernaut Base. Not sure where to start? The Find Your Program quiz picks the best match for your goal, experience, and schedule in under a minute.

MUSCLE FRESHNESS Every exercise row carries a recovery dot, green, yellow, or red, so you know which movement patterns are ready for another hard session. Tap in for a per pattern recovery bar, last loaded time, and the workouts that contributed.

STRENGTH STANDARDS See where your Squat, Bench, Deadlift, and Overhead Press rank against the rest of the lifting population, adjusted for your bodyweight, age, and sex. Per lift progress bars show how far you are from Intermediate, Advanced, or Elite.

RECOVERY INSIGHTS Connect Apple Health and the app watches your HRV, sleep, and recent training load. When recovery looks reduced, a banner on Home suggests a lighter day. Every past alert stays in Progress so you can scroll back through the data that drove every recommendation.

LIFT, LOG, DONE One tap set completion with a crisp haptic click. Auto calculated warmups. Plate math that respects the plates you actually own. Rest timer that auto starts when you finish a set. Weight auto progresses after every workout. Supersets drawn as paired cards with rest pause timer behavior.

BUILD YOUR OWN Have a program the presets don't cover? Custom Programs now lets you design anything from a flat StrongLifts-style linear plan to a multi-week wave with per-set percentages of your training max, AMRAP markers, and auto TM advancement on 5+ rep finishers. Nest LEVIASUNS, an nSuns variant, or your own coach's block in minutes. Export the whole program (or a program + history bundle) as a single .ironprog file, share it, and import on another device without losing a set.

BODYWEIGHT, DONE RIGHT Pull ups and dips accept signed weights (+25 for a belt plate, −40 for band assistance) and factor your real bodyweight into total volume. Push ups and planks just track reps.

WATCH + HEALTH Track workouts on Apple Watch: start a set on your wrist, see the rest timer tick down, end the workout without pulling out your phone. Optional auto RPE suggestion from heart rate recovery (beta). Workouts sync to Apple Health as strength training sessions. Body weight, heart rate, and calories flow both ways.

STREAK THAT UNDERSTANDS YOUR SCHEDULE A 3×/week program means Tuesday is a rest day, not a gap. Your streak only breaks when you miss a scheduled session.

iCLOUD SYNC + IMPORT Your workouts live on every device signed into your iCloud account. Coming from StrongLifts, Strong, or a spreadsheet? One tap CSV import brings years of workouts with you.

MAKE IT YOURS Seven themes. 29 app icons including Terminal, Space, Matrix, Holographic, Neon, Gold, Carbon Fiber, Blueprint, and more.

WHAT YOU WON'T FIND No social feed. No trainer DMs. No push notifications begging you to open the app. No dark pattern paywalls gating basic set tracking. Pro unlocks advanced analytics (Muscle Freshness, Strength Standards, Recovery Insights), every program template, premium themes, and alternate icons. Available as a monthly or yearly subscription, or as a one-time lifetime unlock.

Built for the barbell. Designed for the people who lift it.

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