Running a program

Tell Badger your plan once and it handles the repetitive parts: the right exercises in the right order, your weights filled in, and the next weight proposed when you are ready.

Your first 5 minutes

  1. Open You → Routines.
  2. Start from one of the built-in programs (StrongLifts 5x5, GZCLP, 5/3/1 BBB and more), or tap + to create your own routine from scratch. If a program is missing because you installed Badger a while ago, download it from the programs page.
  3. Add the exercises you want to each training day.
  4. Set predefined sets per exercise: your target weight and reps.
  5. Back on Today, 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: pin days to weekdays, or leave them unscheduled and Badger rotates through them in order, whether that is two days (A/B), three, or more.

The 3 things to know

  • Starting a routine workout prefills your weights from last time and your reps from your plan or your last session. The routine's weight source and rep source settings choose which.
  • Six of the built-in programs carry their own progression rules: the preview shows the weight the rule chose and why, and you can override it. On an exercise without a rule, Badger suggests a weight bump after a few solid sessions (progressive overload).
  • If a machine is taken, you can swap an exercise mid-workout and keep going.

Ignore the rest for now

Analytics, muscle balance warnings and plateau detection can wait. Get the routine running first and come back to them when you want them.

When you are ready

Once the program is rolling, the data guide shows how to track your PRs, strength trends and training volume over time.

Want the full picture? See everything Badger does.