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.
- Length
- 8 weeks
- Frequency
- 3 or 4 days a week
- Sessions
- 30 minutes
- Phases
- 2
Free to download. Eligible new subscribers get 14 days free, then $89.99 a year or $14.99 a month.
The short version
30-Minute Full-Body is an 8-week program for people with half an hour. Paired exercises and short rests keep each session to about 30 minutes, including a short guided warm-up and cool-down. Run it three days a week, or four. Two phases take you from 10 to 12 reps to 8 to 10 as the weights go up.
A good fit if
You have about half an hour, three or four times a week, and you would rather do a focused session than skip one.
Look elsewhere if
You have time for longer sessions and want more volume. The 3-Day Full-Body or Founder's Program give you more room.
How it's built
- Phase 1 · Weeks 1 to 4
Establish
Learn the supersets. Moderate weights, 10 to 12 reps, 45 to 60 seconds of rest.
- Phase 2 · Weeks 5 to 8
Progress
Add weight. 8 to 10 reps with the same tight rest.
Deloads. No deload weeks. The program is eight weeks and the sessions are short.
A typical week
Choose three sessions a week or four. The four-day version adds a session; it never makes a day longer.
- 01 Full Body: Push and Squat 30 min
- 02 Full Body: Pull and Hinge 30 to 35 min
- 03 Full Body: Total 30 min
Session times are the app's own estimates, including the guided warm-up and cool-down.
A sample session
Full Body: Push and Squat
- DB Bench Press with Single-Arm Row
- DB Suitcase Squat with Lateral Raise
- Incline DB Curl with Overhead Tricep Extension
Measured sets the weight and reps for every set from your starting weights, then adjusts them from what you lift and how many reps you had left. The movements change to fit your equipment.
Gym, home or bodyweight
Written around Dumbbells and an adjustable bench.
Gym
Runs as written, with a few dumbbell moves swapped for gym equivalents, such as a cable pushdown.
Home
Runs on the dumbbells you own. Weights snap to your set, and Measured adds reps first when your next dumbbell up is a big jump.
Bodyweight
Each lift is swapped for a bodyweight or band version that works the same muscles.
Why run it in Measured
You could follow a program from a PDF. Here is what changes when the app runs it.
How to start
- Download Measured and answer a few setup questions: your experience, your goal, your days, your time and where you train.
- See what it suggests. Setup recommends up to three programs that fit, with one marked as its pick. Take it, or choose 30-Minute Full-Body from the full library.
- Set your starting weights, or tell it to start you light. Then start your subscription (14 days free for eligible new subscribers) and your first session is ready.
Questions
Is 30 minutes really the whole session?
About 30, yes. The warm-up and cool-down in this program are the short versions, and supersets pair exercises so you rest less. One session in the second phase runs closer to 35.
Three days or four?
Either. The four-day version adds an upper and a lower session in place of the third full-body day, so you train more often without any longer days.
Can I do this at home?
Yes. It is written for dumbbells and a bench, and Measured fits it to the dumbbells you own. With no equipment it swaps in bodyweight versions.