Tools & Calculators

Plate calculator

The plate calculator figures out which plates to load for a given target weight. Access it from the training screen via ⋮ → Plate calculator — it opens pre-filled with your current working weight.

Modes

  • Dual-loaded (Barbell) — Splits the weight symmetrically across both sides. The bar weight is subtracted first, then the remaining weight is divided by two. Default bar weight is 20 kg; configurable per exercise.
  • Machine (symmetric) — Target weight divided by two per side. Used for plate-loaded machines where weight is symmetric but you enter the total load.
  • Single lever — Full target weight on one side. Used for single-arm/single-leg machines or lever-style equipment.

Plate configuration

Tap the settings icon to configure your available plates — weight, color, and quantity limit per plate type. Plates can be enabled or disabled. The calculator uses a greedy algorithm: it always picks the largest available plate that fits, within your quantity limits.

Remaining weight

If the target weight can't be matched exactly with your available plates, the calculator shows the remaining weight and the closest achievable load.

Warmup calculator

Access via ⋮ → Warmup calculator in the training screen. This is a reference tool — it shows you what 40%, 60%, and 80% of your current working weight look like as warmup sets (at 8, 5, and 3 reps respectively), rounded to a practical plate increment.

To actually insert these as sets, use ⋮ → Add warmup sets instead.

Deload

Deload is an opt-in feature that detects when you may be accumulating too much fatigue and schedules a lighter training week. Go to Settings → Training → Deload to configure it.

Enabling deload

Toggle Enable deload detection on. All sub-settings are greyed out until this is enabled.

Detection methods

Any one of the following can trigger a deload. Each method can be enabled or disabled independently:

  • Time-based — Triggers after a set number of weeks since your last deload. Default: every 4 weeks. Range: 4–8 weeks.
  • RPE/RIR-based — Triggers when your average RIR for every week in a rolling window is at or below a threshold (default: ≤ 1 RIR over 2–4 weeks). Requires that you log RIR on your sets.
  • Performance-based — Triggers when no exercise has improved over your last N sessions (default: 3 sessions). Detects a stall across the board.

Deload schedule

When a trigger fires, the next Monday is set as the start of your deload week (if today is Monday, it uses the following Monday). A banner appears on the home screen:

  • Scheduled (before the week starts) — "Deload week next week."
  • Active (during the deload week) — "Deload week — weights and sets are reduced this week."

Both banners are dismissible.

Automatic reductions

When a deload week is active and you start a routine workout, Badger automatically applies reductions to the predefined sets:

  • Weight reduction — Sets weights to a percentage of your normal load (configurable, e.g. 50%).
  • Set reduction — Removes a number of sets per exercise (configurable). Warmup sets are never removed.
  • Minimum sets — A floor below which sets won't be removed.

The routine log preview shows a summary of the applied reductions. You can edit any value before tapping Start.

Note: Deload reductions are applied once per routine log preview. Swapping an exercise after the preview opens doesn't retroactively reduce the replacement.

Body tracker

The body tracker lets you log measurements over time (body weight, body fat %, or any custom measurement). Access it via You → Body tracker.

  • Track tab — Enter today's values for each measurement type.
  • History tab — Chronological log; swipe to delete entries.
  • Graph tab — Line chart per measurement type; switch between types using the chips.

Measurement types are user-defined — tap + to add a new one.