Compound: a single four-day strength routine you can run from Apple Watch

# What Compound is

Compound is a strength app for iPhone and Apple Watch built around a single, fixed four-day routine. It removes program libraries and templates and focuses on giving the lifter one straightforward sequence: the app chooses the day, prescribes working weights and rep targets, starts the rest clocks, and increases weight when the session meets its targets.

# How a session runs

Open the app and the next scheduled day appears. The session structure is the same every time: warm-up, lifts, rest, and about ten minutes of mobility to close.

Warm-up: a short cardio timer and dynamic movements, then ramp sets at roughly 40%, 60% and 80% of the first lift's working weight (reps of about 8, 5 and 3), rounded to plates that can be loaded.

Lifts: exercises show sets as circles. Tap a circle to log a set at the target. Hold a circle to log a different number. The app reads the weakest set for progression, not the best set.

Rest: the rest timer starts automatically when a set is logged—three minutes after heavy compounds, two after medium lifts, and 90 seconds after isolation work. Timers can be lengthened, shortened, or turned off.

Mobility: each stretch or timed hold has its own countdown, and single-side timed carries use an eight-second change-over timer.

# The single routine, and why it matters

The four-day split is fixed and intentionally comprehensive so heavy deadlifts and heavy squats do not fall on consecutive days. The days are:

• Pull: back, rear delts, traps, biceps, forearms, grip.
• Push: chest, front and side delts, triceps, serratus.
• Legs: quads, hamstrings, glutes, adductors, calves, tibialis.
• Auxiliary: core, lower back, neck, rotator cuff, loaded carries.

Exercises do not rotate, but most have alternatives if a machine is taken or a movement doesn't suit a lifter. Each alternative keeps its own progress.

The trade-off is explicit: no program library and no rotation of exercises. The app's bet is that a single routine followed consistently will produce better results for people who skip workouts because of choice overload.

# Progression rules

Compound uses double progression: increase reps within a set range first, then increase weight. Example on bench press (four sets, 5–8 reps, 5 lb jumps):

• If every set reaches the session's rep target, the app raises the rep target up to the top of the range.
• When a session reaches the top rep target for all sets at the same weight, the app recommends adding weight for the next session.
• If any set falls short of the target, no weight is added and the next session keeps the same weight and target.

Kilogram users get 2.5 kg jumps. A setting changes how often the app steps weight (after every successful session or after a longer interval).

# Apple Watch integration

There's a controls page to end, swap, or skip exercises. Timed holds, stretches, and carries run on their own clocks.

# Who this is for

Compound targets people who want a simple, durable way to get stronger without choosing between programs. If you prefer variety or rotating templates, this will feel restrictive. If you skip strength work because planning gets in the way, the fixed routine and automated progression are designed to reduce friction and keep you lifting.