# Compound Theory: Lifting — 5x5, 5/3/1, nSuns Programs

> Comprehensive strength training tracker with built-in programs and custom routine builder. (iPhone/iPad app by Shane Young.)

- Source: https://appshunter.io/ios/app/compound-theory-lifting/id6762104851 (this page in markdown: same URL + `.md`)
- Developer: [Shane Young](https://appshunter.io/developer/1892931800)
- Category: Health & Fitness, Sports
- Price: Free with in-app purchases
- Rating: 5.00/5 from 1 App Store ratings · 1 written reviews indexed
- Age rating: 4+
- Requires: iOS 17.0 · 15 MB
- Languages: American English
- Released: 2026-04-16
- Data updated: 2026-08-18
- Monetization: freemium
- User reviews in markdown: https://appshunter.io/ios/app/compound-theory-lifting/id6762104851/reviews.md

## What is Compound Theory?

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.

Terms of Use (EULA): https://www.apple.com/legal/internet-services/itunes/dev/stdeula/
Privacy Policy: https://compoundtheory.x90sky.sh/privacy

## Key features

- Extensive library of pre-built strength programs
- Customizable workout routine builder
- Muscle recovery tracking with visual indicators
- Strength standards comparison
- Apple Health integration for recovery insights
- One-tap set completion and auto-progression
- Apple Watch workout tracking

## Pricing and in-app purchases

Base price: Free.

**Subscriptions**

| Subscription | Price | Period |
| --- | --- | --- |
| Compound Theory Pro | $3.99 | per month |
| Compound Theory Pro | $29.99 | per year |

**One-time purchases**

| Purchase | Price | Type |
| --- | --- | --- |
| Compound Theory Pro | $99.99 | one-time |


## Recent user reviews (1 of 1)

All indexed reviews: https://appshunter.io/ios/app/compound-theory-lifting/id6762104851/reviews.md

### 5/5 — best lifting tracker i’ve used

*2026-05-22*

lots of programs (i do 5/3/1) lots of options to tailor programs to your needs/schedule, also has a lot of exercises. app looks great, watch integration is solid. dev very responsive to bug reports and feature requests. give it a try!

## Frequently asked questions about Compound Theory

### What strength programs are included in Compound Theory?

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.

### Can I create my own workout routines in Compound Theory?

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.

### How does Compound Theory help with muscle recovery?

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.

### Does Compound Theory have ads?

No, Compound Theory does not contain advertisements. The app is ad-free, allowing for an uninterrupted user experience.

### What are the subscription options for Compound Theory Pro?

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.

### Is Compound Theory available on Apple Watch?

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.

### How does Compound Theory track bodyweight exercises?

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.

### What is the update frequency for Compound Theory?

The app was last updated on June 10, 2026, indicating active development and regular updates to improve features and performance.

## Version history (last 5 releases)

### 1.29.61 — 2026-08-08

Improved deload weeks so accessory work scales back appropriately. Added clearer load options for machine and plate-loaded exercises.

### 1.29.40 — 2026-07-19

Program progression is now more reliable:

• Fixed 5/3/1 and Juggernaut deload weeks that could repeat when a workout was skipped, customized, or restored from older data.
• Corrected week and cycle advancement across supported programs.
• Improved two-day 5/3/1 workout customization and calendar projections.

### 1.29.36 — 2026-07-15

Workout quality-of-life improvements:

• The screen now stays awake while the active workout is open, then returns to normal sleep behavior when you minimize or leave it.
• 5/3/1 supplemental work, including First Set Last and Boring But Big, consistently follows your accessory rest timer.

### 1.29.29 — 2026-07-07

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.

### 1.29.28 — 2026-07-02

Recovery and rest timer reliability fixes:

• Sleep totals now line up with Apple Health for overnight sessions that start before midnight. Pre-midnight sleep stages are counted on the wake-up day, so last night's recovery tile reflects the full night instead of undercounting.
• Rest timer alerts are now scheduled as soon as the timer starts, so iOS can still notify you when the app is backgrounded or suspended.
• Extending or stopping a rest timer now updates the pending alert correctly.

## More apps by Shane Young

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- [MigrainePulse Tracker](https://appshunter.io/ios/app/migrainepulse-tracker/id6778183053)
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- [Pressure Log Tracker](https://appshunter.io/ios/app/pressure-log-tracker/id6779233919)
- [EstimateMaker PDF Quotes](https://appshunter.io/ios/app/estimatemaker-pdf-quotes/id6780192110)

All apps by Shane Young: https://appshunter.io/developer/1892931800

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*Data collected daily from the US App Store and indexed by [AppsHunter](https://appshunter.io/). User reviews are verbatim App Store reviews. Ratings, prices and chart positions refresh continuously; this snapshot is from 2026-08-18.*