Compound Theory vs PR Foundry

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

PR Foundry is a strength app for powerlifters and serious lifters. Pick a program, set your maxes, and it builds your training week from the real published protocol. Log every set as you go, and it keeps score. Ten programs are included, each built to match how its author actually wrote it: Westside Conjugate, Sheiko, Smolov, Calgary Barbell, 5/3/1, nSuns 531 LP, GZCL, Classic Strength (Texas Method, Madcow 5x5, StrongLifts 5x5, Starting Strength), Bullmastiff, and Physique Forge — a 16-week bodybuilding program with 3, 4, 5, and 6-day splits. Most come with their known variants, like Sheiko 29 through 40, Smolov Jr., 5/3/1 Boring But Big, and the GZCL Rippler. Your week is generated from each program's own sets, reps, and percentages, then mapped to your 1RMs (with a Training Max where the program uses one). These are the actual programs, not generic logging dressed up with their names. TRACKING - One screen per exercise, with warm-up ramps and working sets - Log weight, reps, and RPE, then auto-advance to the next set - A rest timer that starts on its own and adjusts to the effort you logged - AMRAP top sets, plus paused, tempo, and drop sets; supersets and giant sets - A live PR banner when a set beats your estimated 1RM - Last session carries over, so accessory weights pre-fill - Weight suggestions when your logged RPE runs off target - Session duration and an estimated calorie burn on the summary YOUR WORKOUT, NOT THE APP'S - Swap any exercise mid-workout — main lifts included; warm-ups and reps carry over - Add or remove exercises and sets mid-session; changes never touch the rest of your week - Fix the weight on one set and the sets below follow - Delete a single set, or jot a note on an exercise - Create your own exercises on the spot, including cardio logged by time and distance HISTORY - Open any past workout laid out exactly as you trained it, plate math and all - Per-exercise history, one tap from the tracker - An exercise library with current weight, best set, and estimated 1RM per movement - Share a finished workout as an image card APPLE WATCH AND LOCK SCREEN - Live heart rate next to the rest timer — the watch app starts itself when you begin - An optional rest mode that ends when your heart rate recovers, not when a countdown runs out - A wrist tap when rest ends, and a chime through your headphones even on silent - A lock-screen Live Activity and Dynamic Island with the current set and rest countdown - Workouts saved to Apple Health with heart rate and energy TOOLS - A plate calculator that draws what to load on one side of the bar, from your own plates and bar weight - 1RM manager and calculator (Epley, Brzycki, Lombardi) - RPE and RIR calculator - Strength trends per lift and tonnage by week, exercise, and muscle group, with deloads called out - Body measurements over time - Your gym's entry barcode one tap away, at full brightness so the scanner reads it - Post workouts to Strava as structured strength activities, with heart rate and calories - Works in lbs or kg BRING YOUR OWN AI - Connect Claude, ChatGPT, or any assistant that speaks MCP to your account - It reads your real history — workouts, estimated 1RMs, body measurements — and writes programs back, week by week - AI programs run like the built-in ten: pick one, generate the week, and it flows into the tracker PRIVATE BY DEFAULT PR Foundry runs on your phone. There is no account to create, it works with no signal, and the app carries no analytics, ads, or trackers. Cloud sync, the AI connection, and Strava are all optional and off until you turn them on. Nothing leaves your phone unless you ask it to. Your training data stays yours, and you can export all of it to JSON or CSV whenever you want. Terms of Use: https://prfoundry.fit/terms Privacy Policy: https://prfoundry.fit/privacy PR Foundry gives you general strength-training information, not medical advice. Lift with good form and stop if something hurts.