Linear · Beginner
StrongLifts 5×5
3 days/wk · A/B alternating
The canonical novice program. Five sets of five, every session, every lift. Add weight until you can't.
For iPhone & Apple Watch · No ads. No social feed.
Lift heavy.
Track everything.
Skip the noise.
The strength training app built for people who care about numbers under the bar, not streaks and emoji confetti. Run StrongLifts 5×5, Wendler 5/3/1, the full GZCL family, or build your own — all from one engine.
StrongLifts 5×5Wendler 5/3/1MadcowTexas MethodGZCLPJacked & Tan 2.0Candito 6-WeeknSunsPHULPHATJuggernautGreyskull LPStrongLifts 5×5Wendler 5/3/1MadcowTexas MethodGZCLPJacked & Tan 2.0Candito 6-WeeknSunsPHULPHATJuggernautGreyskull LP
20+
Built-in Programs
0
Ads · Trackers · Analytics
$0
To Import Your History
∞
iCloud Sync · Free Forever
What you get
Built for the work, not the highlight reel.
Every feature exists to answer one question: what should you do under the bar today? Everything else got cut.
01RECOVERY
Know what's ready to train.
Every exercise carries a recovery dot — green, yellow, or red — so you know which movement patterns are loaded for another session and which need another day. Tap in for per-pattern bars and last-loaded times.
- Hinge / Squat / Push / Pull bars
- Per-muscle freshness ring
- Last-loaded timestamps
02RANK
See where you stand.
Squat, Bench, Deadlift, OHP — ranked against the rest of the lifting population, adjusted for your bodyweight, age, and sex. Exactly how far you are from Intermediate, Advanced, or Elite. No guessing.
- Bodyweight-adjusted percentiles
- Age & sex calibrated
- Tier progression visual
03ANALYZE
Every lift, plotted.
Volume by muscle group. Weekly workload. Per-lift 1RM trends. PR tracking. The data is here whether you want a glance or a deep audit of your last training block.
- Volume distribution donut
- Per-lift working weight + e1RM
- PR feed across all variations
A unique view
You vs. everyone else.
Most apps tell you what you lifted. Compound Theory tells you what it means. Your numbers, ranked against the lifting population — adjusted for your bodyweight, age, and sex.
Beginner
155 lb
Novice
230 lb
Intermediate
320 lb
You · Adv.
405 lb
Elite
480 lb
Apple Watch
On your wrist. Mid-set.
Start, track, and complete barbell workouts from the watch. Rest timer in the Dynamic Island. Optional auto-RPE from heart-rate recovery. Phone stays in the bag.
Watch It Work →
Out of the box
Twenty proven programs. One engine.
The classics, the modern staples, and the cult favorites — already configured, with auto-progression dialed in. Or build your own from scratch.
Linear · Beginner
Starting Strength
3 days/wk · A/B alternating
Rippetoe's classic. Three lifts a session, hard sets across, novice gains for as long as they last.
Linear · Beginner
Greyskull LP
3 days/wk · upper/lower
AMRAP final sets, frequent OHP, double-progression. The 'smarter' linear progression.
Periodized · Intermediate
Madcow 5×5
3 days/wk · ramp + back-off
Where SL graduates go. Weekly progression with a single top set and ramped warmups.
Periodized · Intermediate
Texas Method
3 days/wk · vol/light/intensity
Volume Monday, recovery Wednesday, intensity Friday. The blue-collar intermediate template.
Pro · Wendler
5/3/1 BBB
4 days/wk · 4-week wave
Boring But Big. Five sets of ten on the supplemental lift. Volume that builds quietly.
Pro · GZCL
GZCLP
4 days/wk · T1/T2/T3
Linear-progression GZCL. Tier 1 heavy, Tier 2 moderate, Tier 3 accessory volume.
Pro · GZCL
Jacked & Tan 2.0
4 days/wk · 12-week block
Cody Lefever's hypertrophy/strength hybrid. Brutal volume, methodical progression.
Pro · Custom
Build Your Own
Any split · any progression
Custom programs with auto-progression rules, deload weeks, and AMRAP support. Yours.
Pro
Unlock everything.
Pro adds every periodized program, advanced analytics, recovery insights, and the watch auto-rep counter. One purchase, three ways to pay.
Monthly
$3.99/ mo
7-day free trial. Cancel anytime.
Best Value
Yearly · Save 38%
$29.99/ yr
7-day free trial. ~$2.50/month.
Lifetime
$99.99once
Pay once. Yours forever.
- All 5/3/1 templates & variants
- Full GZCL family (GZCLP, Rippler, J&T 2.0, UHF 9)
- Custom program builder
- Advanced analytics & volume reports
- Recovery insights & freshness model
- Apple Watch auto-rep counter
- Unlimited workout history
- CSV / JSON data export
- Premium themes & app icons
FREE TRIAL FOR NEW SUBSCRIBERS · NO ADS EVER · NO TRACKING
Common questions
Asked & answered.
Can I sync my data across devices?
Yes. Enable iCloud Sync in Settings. Your workouts move with you, encrypted end-to-end by Apple. We never see them.
Is my data actually private?
Zero analytics. No telemetry. No third-party trackers. Your data stays on your device or in your iCloud — and only there.
How do I import from another app?
Settings → Import & Export. StrongLifts, Five3One, or any CSV. Free for every user — no Pro required. Export to CSV/JSON is a Pro feature.
Does it actually work on Apple Watch?
Yes — first-class. Start, log, and finish workouts from the wrist. Rest timer in the Dynamic Island. Optional auto-RPE from heart-rate recovery (beta).
Which programs are free vs. Pro?
Free: StrongLifts 5×5, Starting Strength, Greyskull LP, Madcow, Texas Method. Pro: every 5/3/1 variant, the full GZCL family (GZCLP, Rippler, J&T 2.0, UHF 9), and custom programs.
Add weight.
Repeat.
Strength is a long game. Make sure you're keeping score.
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