This strength training tracker offers a vast library of proven workout programs and allows users to build their own custom routines. It provides insights into muscle recovery, strength standards, and integrates with Apple Health for a comprehensive view of fitness progress.
1.29.29
July 7, 2026
Workout polish and return-to-training fixes: • Workout set rows now stay on screen on smaller iPhones, with warmup/main-set headers and action buttons aligned inside the card. • Rest timers now respect your warmup, success, failure, and accessory timing settings instead of falling back to a fixed duration. • Apple Watch workout updates now follow the set you actually complete, including out-of-order exercise changes. • Long-layoff deloads for 5/3/1-style programs now restart at the beginning of the cycle while preserving your next lift.
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$99.99
Compound Theory Pro
Unlock advanced strategies and premium features.
Compound Theory includes a wide range of proven programs such as StrongLifts 5x5, Starting Strength, Greyskull LP, Reddit PPL, Madcow 5x5, Texas Method, Candito 6 Week, Juggernaut Method 2.0, and the full 5/3/1 family. It also offers power/hypertrophy programs like PHUL, PHAT, nSuns 4 Day, and Jacked & Tan 2.0.
Yes, Compound Theory features a Custom Programs builder that allows you to design any routine, from linear plans to multi-week waves with specific percentages and auto TM advancement. You can even nest variants like LEVIASUNS or coach-provided blocks.
Each exercise row displays a recovery dot (green, yellow, or red) indicating readiness for another session. You can tap for a recovery bar, last loaded time, and contributing workouts. It also connects with Apple Health to monitor HRV, sleep, and training load, suggesting lighter days when recovery is reduced.
No, Compound Theory does not contain advertisements. The app is ad-free, allowing for an uninterrupted user experience.
Compound Theory Pro offers two subscription plans: a monthly plan for $3.99 with a 7-day free trial, and an annual plan for $29.99, also with a 7-day free trial.
Yes, you can track workouts directly on your Apple Watch. You can start a set, view the rest timer, and end workouts without needing your phone. Workouts sync to Apple Health as strength training sessions.
For exercises like pull-ups and dips, you can input signed weights for added resistance or assistance, and your real bodyweight is factored into total volume. Push-ups and planks simply track reps.
The app was last updated on June 10, 2026, indicating active development and regular updates to improve features and performance.
