CMPND The Lifters App

CMPND The Lifters App Bringing you the BEST Workouts & Programs from across the industry, every week.

Download and experience our free version to get access to over 1000 workouts for all abilities and goals, and take a look through our expert programs.

02/05/2026

3 Days Per Week is all you need when you know what you’re doing

The Essential PPL is now live on CMPND ready to take you from wasting time in the gym to seeing real results with just 3 solid, enjoyable workouts every week

Your next Bi's & Tri's workout 👇1a. Barbell Curls 3x8-121b. Close Grip Barbell Bench Press 3x8-122. Machine Preacher Cur...
26/04/2026

Your next Bi's & Tri's workout 👇

1a. Barbell Curls 3x8-12
1b. Close Grip Barbell Bench Press 3x8-12
2. Machine Preacher Curls 2x8-12
3. Overhead Tricep Extension 2x8-12
4. Alternate Dumbbell Curls 2x8 each arm
5. Cable Tricep Pushdowns 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Legs workout 👇Donkey Calf Raises 3x6-10Hack Squats 3x6-10Romanian Deadlifts 3x6-10Leg Extensions 2x10-12Lying ...
26/04/2026

Your next Legs workout 👇

Donkey Calf Raises 3x6-10
Hack Squats 3x6-10
Romanian Deadlifts 3x6-10
Leg Extensions 2x10-12
Lying Hamstring Curls 2x10-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Chest & Tri's workout 👇Flat Barbell Bench Press 4x4-8Machine Incline Chest Press 3x8-12Weighted Dips (Tricep F...
26/04/2026

Your next Chest & Tri's workout 👇

Flat Barbell Bench Press 4x4-8
Machine Incline Chest Press 3x8-12
Weighted Dips (Tricep Focus) 3x8-12
Pec Deck 2x8-12
Cable Overhead Tricep Extensions 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Back workout 👇T-Bar Rows 4x4-8Seated Cable Rows 3x8-12Single Arm Lat Pulldowns 2x8 each armDumbbell Rear Delt ...
25/04/2026

Your next Back workout 👇

T-Bar Rows 4x4-8
Seated Cable Rows 3x8-12
Single Arm Lat Pulldowns 2x8 each arm
Dumbbell Rear Delt Flys 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Bi's & Tri's workout 👇1a. EZ Bar Bicep Curls 4x6-101b. Weighted Dips 4x6-102. Machine Preacher Curl 2x8-123. E...
25/04/2026

Your next Bi's & Tri's workout 👇

1a. EZ Bar Bicep Curls 4x6-10
1b. Weighted Dips 4x6-10
2. Machine Preacher Curl 2x8-12
3. EZ Bar Skull Crushers 2x8-12
4a. Dumbbell Hammer Curls 2x8-12
4b. Cable Tricep Pushdowns 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Back & Bi's workout 👇Weighted Pull-Ups 3x6-10Single Arm Dumbbell Rows 2x6-10 each armEZ Bar Curls 3x8-10Machin...
25/04/2026

Your next Back & Bi's workout 👇

Weighted Pull-Ups 3x6-10
Single Arm Dumbbell Rows 2x6-10 each arm
EZ Bar Curls 3x8-10
Machine Preacher Curls 2x8-12
Rear Delt Machine Flys 2x8-12

Download CMPND today - link in bio

Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Legs workout 👇Leg Press 4x4-6Weighted Hyperextensions 3x6-10Standing Calf Raises 4x6-10Leg Extensions 3x8-12Ly...
24/04/2026

Your next Legs workout 👇

Leg Press 4x4-6
Weighted Hyperextensions 3x6-10
Standing Calf Raises 4x6-10
Leg Extensions 3x8-12
Lying Hamstring Curls 3x8-12

Download CMPND today - link in bio
Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Shoulders workout 👇DUMBBELL ONLY*Seated Dumbbell Shoulder Press 3x6-10Dumbbell Lateral Raises 3x6-10Bent Over ...
24/04/2026

Your next Shoulders workout 👇

DUMBBELL ONLY*

Seated Dumbbell Shoulder Press 3x6-10
Dumbbell Lateral Raises 3x6-10
Bent Over Dumbbell Rear Delt Fly 3x6-10

Download CMPND today - link in bio
Full programmes, Workout Templates, Double Progression & Easy Tracking

Your next Pull workout 👇Barbell Bent Over Rows 3x4-8Weighted Chin-Ups 2x4-8Preacher Curls 3x8-12Cable Rope Hammer Curls ...
24/04/2026

Your next Pull workout 👇

Barbell Bent Over Rows 3x4-8
Weighted Chin-Ups 2x4-8
Preacher Curls 3x8-12
Cable Rope Hammer Curls 2x8-12
Rear Delt Machine Fly 3x8-12

Download CMPND today - link in bio
Full programmes, Workout Templates, Double Progression & Easy Tracking

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