The Founder's Program
Sixteen weeks of body recomposition, six days a week. The program Scott built to get back into shape, and calibrated to you.
The Founder's Program is a 16-week, six-day body recomposition plan built around four phases that each builds upon the last. It is the program Scott used to cut fat and get as strong as he has ever been, calibrated to your equipment, schedule, and effort.
Who it is for
You actively train or have some training history, you can train most days of the week, and you want a complete plan that decides the details for you.
Not the right fit if: You are brand new to lifting, or you can only train a few days a week. Start with Fundamentals or the 3-Day Full-Body and come back to this.
At a glance
- Length
- 16 weeks
- Days per week
- 6
- Session
- 45 to 60 min
- Equipment
- Dumbbells and an adjustable bench, but you could make do on the floor
How it is built
Six training days a week across sixteen weeks, moving through four phases. Each phase has a job, and each one builds upon the phase before it.
- Phase 1 · Hypertrophy (Weeks 1 to 4) Moderate weight, higher reps. Build the base and feel the muscles working.
- Phase 2 · Progressive Overload (Weeks 5 to 8) Add load as you reach the top of your rep ranges.
- Phase 3 · Intensification (Weeks 9 to 12) Push closer to your limit. Volume down, intensity up.
- Phase 4 · Peak (Weeks 13 to 16) Hit your peak and see the results of four months of hard work.
What a week looks like
A training week rotates through focused sessions that hit chest and back, quads, hamstrings and glutes, shoulders and arms, and your core. Each muscle group gets at least three days of rest before getting worked again.
A sample session
A Chest and Back day opens with a heavy compound press and a compound pull, moves into paired accessory work for chest and back, and finishes with arms. The exact loads and reps are tailored to you in the app.
You see the shape of the session here. The exact exercises, weights, and reps are set for you inside the app, and they adapt as you train.
It adapts to you
Every Measured program runs on one screen and progresses on evidence. After the last set of an exercise you tap how hard it was, 6 to 10. Hit the top of the rep range with clean form and the load goes up. Fall short and it holds. That is double progression, and it runs on what you actually lifted, not on a calendar.
This is the program Scott built for himself after a health change in his 40s. He got lean and as strong as he had ever been. He's proof that a program-based approach works.
Common questions
Is the Founder's Program right for a beginner?
It moves quickly and runs six days a week. If you are new to lifting, start with Fundamentals or the 3-Day Full-Body, then come back once you have a base.
What equipment do I need?
A pair of adjustable dumbbells and an adjustable bench cover the whole program. If you don't have a bench, many of the exercises can be performed on the floor. See the gear page for what to look for.
Can I train fewer than six days a week?
The Founder's Program is built around six days. If your week has three or four training days, the 3-Day Full-Body or the 30-Minute Full-Body will fit better.
How does it adjust to me?
After the last set of an exercise you tap how hard it was, 6 to 10, and Measured uses that to decide when to add weight or reps and when to hold. The program stays calibrated to you.
Measured launches on the App Store soon. Get on the list and we will tell you the day it is live.
Get early access