- 01
Log the set
Weight typed, reps and RPE nudged. Big targets for a phone mid-set.
- 02
The next one moves
Rated easy, the bar goes up. Rated hard, it comes down. Nothing waits for next week.
- 03
Tap Why
The rule, the sets it used as evidence, and the step it took.
What it does
Templates tell you what to lift. Compound reads what you lifted.
Tap any weight. See why.
Every load, set count, swap and change carries the rule it followed and the sets it used as evidence. Nothing is a template.
It adjusts mid-set
Rate a set and the next one moves. Training maxes rise on their own as your sets prove it.
One number, not a dashboard
Progress opens on the answer. Trends are one tap further in.
- Fits the gym you’re in
Rack taken? Swap for today
Every alternative does the same job, comes ranked, and starts at the right weight.
- Handles real life
Miss a week. Nothing breaks
Sessions run in order, not on weekdays. Away from your gym? Ask for a one-off built for the kit in front of you.
- Never behind your back
It asks before it lowers anything
Raises happen as your sets prove them. A decrease waits for your say, with the reason.
Pick the goal. The program is built around it.
Powerlifting
Squat · bench · deadlift
- Percentage blocks that ramp toward a tested one-rep max.
- Three, four or five days: squat, bench, deadlift, an upper day, a squat volume day.
- Every load shows its percentage. Raises are automatic; a lower max waits for your say.
Strongman
Events and overhead
- Squat, deadlift and overhead on percentages, with carries, loading and event work alongside.
- Gym days and event days in one week. Log, axle, stones, sandbag, yoke, farmers and sled where your gym has them.
- Events are technique early in the block, contest weight in the middle, practice only in the last week.
Bodybuilding
Size and symmetry
- Rep and volume progression by RPE. No percentages, no maxes to enter.
- Push / Pull / Legs once or twice a week, Upper / Lower, or a five-day mix, with emphasis on the part you want: calves, delts, arms, back, glutes, hamstrings, chest.
- Machines and dumbbells where steady tension matters; a barbell where it carries the most.
General strength
Strong and capable
- The big four on percentages, with balanced accessory work around them.
- Full body three times a week, Upper / Lower, or Push / Pull / Legs.
- Accessories you can add weight to, week on week.
Hybrid
Strong and hard to tire
- Every block names which quality is pushed and which is held, in numbers: the bar climbs while the engine holds still, then the engine climbs while the bar steps back.
- Three, four or five days. Runs, rowers, bikes and ski ergs; five of the six runs need no equipment at all.
- Intervals log the time for the distance, steady pieces log the distance for the time. It ends with a max and a 2 km against the clock.
Coach, class or your own plan
Sessions when you want them
- Ask for a session and Compound builds the hour for the gym in front of you: Push, Pull, Legs, Upper or Full body, in two taps.
- It starts from what you last lifted, and it sticks to lifts you know.
- Or log what your coach gave you. Last time, estimated maxes and Progress work the same.
All of them run on your days and your gym, know whether you’re cutting or building, and deload on the block.