Monday to Friday
Weekday Warrior
Five shorter sessions in a row, then the weekend off.
- Length
- 9 weeks
- Frequency
- 5 days a week
- Sessions
- 35 minutes (25 to 40)
- Phases
- 3
Free to download. Eligible new subscribers get 14 days free, then $89.99 a year or $14.99 a month.
The short version
Weekday Warrior is a 9-week program with five lifting days in a row and two days off, built for a Monday-to-Friday week but workable over any five-day stretch. The week runs push, pull, legs, then two lighter days. Sessions run about 35 minutes, with a deload in week 6.
A good fit if
Your weekdays have a routine and your weekends do not. You would rather train briefly most days than for longer three times a week.
Look elsewhere if
You are brand new to lifting, or you want a rest day between sessions. Start with Fundamentals or look at the 3-Day Full-Body.
How it's built
- Phase 1 · Weeks 1 to 3
Groundwork
Settle into the five-day rhythm. Moderate weights, around 12 reps on the main lifts.
- Phase 2 · Weeks 4 to 6
Load
Add weight, around 10 reps on the main lifts. Week 6 is the deload.
- Phase 3 · Weeks 7 to 9
Sharpen
The heaviest block, around 8 reps with one or two in reserve.
Deloads. Week 6. The same weights with fewer sets, which matters at five days a week.
A typical week
Built around a Monday-to-Friday week: five sessions in a row, then two days off. It also works over any five consecutive days.
- 01 Push: Chest, Shoulders and Triceps 30 to 35 min
- 02 Pull: Back and Biceps 35 min
- 03 Legs: Squat Focus 40 min
- 04 Upper: Light Recovery Volume 25 min
- 05 Lower: Light Hinge and Glutes 35 min
Session times are the app's own estimates, including the guided warm-up and cool-down.
A sample session
Push: Chest, Shoulders and Triceps
- DB Bench Press
- DB Overhead Press
- Incline DB Press with Lateral Raise
- 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 Weekday Warrior 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
Do I have to train Monday to Friday?
It is built for that week, but any five days in a row followed by two off works the same way.
Isn't five days a lot?
The sessions are short, and the fourth and fifth days are deliberately lighter. Week 6 is a deload.
What equipment do I need?
Dumbbells and an adjustable bench. Measured fits it to the dumbbells you own, or swaps in bodyweight versions.