Six days a week
Founder's Program
The sixteen-week program Measured started with. Four phases, six days a week.
- Length
- 16 weeks
- Frequency
- 6 days a week
- Sessions
- 45 minutes (25 to 60)
- Phases
- 4
Free to download. Eligible new subscribers get 14 days free, then $89.99 a year or $14.99 a month.
The short version
Founder's Program is a 16-week, six-day program in four phases: hypertrophy, progressive overload, intensification and a peak. Six sessions a week, two of them pairing core work with a cardio block, with deloads in weeks 8 and 12. It is built on dumbbells, and sessions run about 45 minutes.
A good fit if
You have some training behind you, you can work out most days of the week, and you want a long, complete program that decides the details for you.
Look elsewhere if
You can only manage a few days a week. The 3-Day Full-Body or the 30-Minute Full-Body will fit better.
How it's built
- Phase 1 · Weeks 1 to 4
Hypertrophy
Moderate weights and higher reps to build the base.
- Phase 2 · Weeks 5 to 8
Progressive Overload
Weight goes up systematically as you reach the top of your rep ranges.
- Phase 3 · Weeks 9 to 12
Intensification
Heavier work on the same lifts. The opening pair each day goes to five sets.
- Phase 4 · Weeks 13 to 16
Peak
The heaviest block: five sets of five or six on the main lifts, about one rep in reserve.
Deloads. Weeks 8 and 12. The same weights with fewer sets.
A typical week
Six sessions a week. Four center on the main lifts, and two pair core work with a cardio block. Miss one and the next session waits for you.
- 01 Chest, Back and Arms 50 to 55 min
- 02 Legs and Shoulders 50 to 55 min
- 03 Core and Zone 2 Cardio 60 to 65 min
- 04 Incline Press and Row 50 to 55 min
- 05 Posterior Chain 50 to 60 min
- 06 Core and Intense Cardio 55 to 60 min
Session times are the app's own estimates, including the guided warm-up and cool-down.
A sample session
Chest, Back and Arms
- DB Bench Press with Pull-Up
- Incline DB Flye with Single-Arm Row
- Incline DB Curl with Overhead Tricep Extension
- Zottman Curl with Close-Grip DB Press
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, an adjustable bench and a pull-up bar, plus somewhere to anchor your feet for Nordic curls.
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 Founder's Program 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.
This is the program Scott followed before Measured existed. The app grew out of the work of following it. Read the story.
Questions
Is Founder's Program right for a beginner?
It can be, if you can train six days a week. Every set is prescribed and the first phase keeps the reps moderate. If you would rather start gently, Fundamentals is built for that, and you can switch later.
Can I do fewer than six days?
It is built around six. If your week has three or four training days, the 3-Day Full-Body, the 30-Minute Full-Body or Barbell Powerbuilding will fit better.
What equipment do I need?
Dumbbells, an adjustable bench and a pull-up bar cover it. Without a pull-up bar, Measured swaps in an alternative that trains the same muscles.