A workout app with exactly one workout in it.
One program: a four-day split built on heavy compound lifts. Your exercises never change. Your numbers do, and we handle the numbers.
Four days. That's the whole menu.
Other apps sell you a library. All of it is homework. We also train what most programs ignore: neck, tibialis, rotator cuff, grip.
Pull
Back, rear delts, traps, biceps, forearms, grip
Push
Chest, front & side delts, triceps, serratus
Legs
Quads, hamstrings, glutes, adductors, calves, tibialis
Auxiliary
Core, lower back, neck, rotator cuff, carries
We add weight when you've earned it.
Every lift runs on double progression, the method lifters have used for fifty years. We do the bookkeeping.
One more rep.
Next session, we ask for one more.
Weight goes up.
We add weight and start your reps over.
No penalty.
Log what you got. Your target holds where it is.
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.
Your watch knows the plan too.
We mirror your session on the Apple Watch, live. Log sets, run timers, and adjust the weight while your phone stays in the bag. Workouts save to Apple Health.
No account.
No cloud.
No feed.
Your training history is a file on your phone.
Everything a session needs.
The right control for every exercise.
Circles for reps. A stopwatch for dead hangs. Countdowns for planks. Distance for carries. We draw the form for every movement.
Your session on the Lock Screen.
Lock your phone and your session stays up: sets, the rest countdown, skip and extend. Timer cues follow your headphones.
Every session logged.
Your progress screen shows what each main lift has gained since you started. Your 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.
Two full passes through the plan. The trial is the whole app. Apple bills you after that, and not before.
Cancel any time in your App Store subscriptions.
The same subscription, billed once a year.
Done choosing workouts? Good.
Compound is on the App Store for iPhone and Apple Watch.