Programs
Real programs. Matched to you.
Each program is a complete plan: phases with a purpose, the same core lifts coming back every week, and every set prescribed for you.
You don't have to choose here. Setup asks about your experience, your goal, your days, your time and where you train, then suggests a program. Take it, or pick any other from the full library.
Days a week
Equipment
-
New to lifting
Fundamentals
Learn the core lifts, three short sessions a week, and build the habit everything else sits on.
- Level
- New to lifting
- Equipment
- Dumbbells and a bench
-
Three days a week
3-Day Full-Body
A squat, a hinge, a press and a pull in every session, with a full recovery day between each one.
- Level
- Any level
- Equipment
- Dumbbells and a bench
-
Short on time
30-Minute Full-Body
Supersets and short rest, so the whole session, warm-up and cool-down included, takes about 30 minutes.
- Level
- Any level
- Equipment
- Dumbbells and a bench
-
At the gym, with a barbell
Barbell Powerbuilding
Barbell bench, squat and deadlift for strength, with dumbbell work to build muscle around them.
- Level
- Some lifting experience
- Equipment
- Barbell, rack and dumbbells
-
Six days a week
Founder's Program
The sixteen-week program Measured started with. Four phases, six days a week.
- Level
- Any level
- Equipment
- Dumbbells and a bench
-
Monday to Friday
Weekday Warrior
Five shorter sessions in a row, then the weekend off.
- Level
- Some lifting experience
- Equipment
- Dumbbells and a bench
-
Weekend-first
The Weekender
Two sessions on the weekend and one midweek, for the schedule you actually have.
- Level
- Some lifting experience
- Equipment
- Dumbbells and a bench
-
No gym, no dumbbells
Bodyweight Strength
Real strength work with a loaded backpack, a bath towel and a sturdy chair.
- Level
- Any level
- Equipment
- No equipment
-
Training through a cut
12-Week Cut
Lifting that aims to keep your strength while you eat less, plus cardio that builds week by week.
- Level
- Any level
- Equipment
- Dumbbells and a bench
Every program, anywhere
Most programs are written around dumbbells and a bench. Barbell Powerbuilding uses a barbell, and Bodyweight Strength needs no equipment. Tell Measured you're at home or using bodyweight and it swaps in versions of each lift for the equipment you have.
Switch when you need to
Change programs from the Program tab whenever your week or your goals change. Your workout history stays.
Or build your own
Prefer to pick the lifts? Build your own program in the app from the exercises, sets, reps and rest you choose, three to six days a week.
Your program is a few questions away.
Download Measured, tell it your days, your time and your equipment, and it suggests the program that fits.
Free to download. Eligible new subscribers get 14 days free, then $89.99 a year or $14.99 a month.