Running a program

If you follow a set program, Badger is happiest when you tell it the plan once. Set up your routine, and the app handles the repetitive parts for you: the right exercises in the right order, your weights filled in, and a nudge upward when you are ready.

Your first 5 minutes

Open the Routines tab.
Start from a built-in program (Stronglifts 5x5 or Starting Strength) or tap to create your own routine from scratch.
Add the exercises you want to each training day.
Set predefined sets per exercise: your target weight and reps.
Back on Home, start a routine workout for the day and Badger prefills it for you.

Set up your routine

Days and exercises: a routine has one or more days, and each day has its own list of exercises in the order you train them.
Predefined sets: for each exercise, set the target weight and reps so a new session starts already filled in.
Schedule: assign days to specific weekdays, or leave them unscheduled so Badger rotates through them in order. This works for any number of days, whether that is two (A/B), three, or more.

The 3 things to know

Starting a routine workout prefills your weights from last time and your reps from either your plan or your last session. Both are controlled by the weight source and rep source settings on the routine.
After a few solid sessions on an exercise, Badger suggests a weight bump (progressive overload), so you do not have to track the jumps yourself.
If a machine is taken, you can swap an exercise mid-workout and keep going.

Ignore the rest for now

Deep analytics, muscle balance warnings, and plateau detection are all there for later. None of them help you until the program itself is running smoothly, so get the routine right first and come back to the rest when you want it.

When you are ready

Once the program is rolling, you will want to know how it is actually working. Read the data guide to track your PRs, strength trends, and training volume over time.

Want the full picture? See everything Badger does.