Programs you can import

Each of these is a .badger file: a plain routine you download, open on your phone, and import into Badger in one step. They are exported from the app itself, so nothing here is a description of a program you then have to type in.

All seven also ship inside the app, under Routines, on a new install. Badger does not add routines to a list you have already built, so if you have been using it a while, the file is how you pick one up. The files are here for other reasons too: read one before you commit to it, edit it, hand it to someone else, or give it to an AI as a worked example of the file format. If that last one is why you are here, the Use your own AI guide has the prompts.

Seven programs, ready to import

• StrongLifts 5x5

  Beginner · 3 days a week

  2 sessions · 6 exercises · 26 sets · 2.0 KB

  Two sessions you alternate, five sets of five on the barbell lifts, and you add weight the moment you finish all your reps. It is the shortest route to a real squat, bench, row, press and deadlift, and it runs out somewhere around your first stubborn plateau.

  Download stronglifts-5x5.badger

• Starting Strength

  Beginner · 3 days a week

  2 sessions · 6 exercises · 16 sets · 1.8 KB

  The same alternating shape as StrongLifts with three work sets instead of five, so each session is shorter and easier to recover from. It asks more of your technique and of how much you eat than of your schedule.

  Download starting-strength.badger

• Full Body

  Beginner · 3 days a week

  1 session · 7 exercises · 21 sets · 2.1 KB

  One session, run three times a week, covering everything each time. A sensible pick when three days is all you have and you would rather not think about splits.

  Download full-body-3-day.badger

• GZCLP

  Late beginner · 4 days a week

  4 sessions · 12 exercises · 48 sets · 3.4 KB

  Three tiers a session: a heavy main lift, a lighter second movement, and accessory volume, rotating across four days. The file gives you the structure; when a lift stalls you move it down a tier yourself, because Badger does not run the tier logic for you.

  Download gzclp.badger

• Upper / Lower

  Intermediate · 4 days a week

  4 sessions · 22 exercises · 74 sets · 6.2 KB

  Two heavy days and two lighter, higher-rep days across a four-day week. A reasonable next step when full-body sessions start taking an hour and a half.

  Download upper-lower-4-day.badger

• Push / Pull / Legs + Upper / Lower

  Intermediate · 5 days a week

  5 sessions · 29 exercises · 94 sets · 9.2 KB

  Push, pull and legs on the first three days, then an upper day and a lower day, with every set written as a rep range you work up through before you add weight. It is the usual answer to five days a week: more volume than upper/lower gives you, without asking for the sixth session that push/pull/legs does.

  Download ppl-ul-5-day.badger

• Push / Pull / Legs

  Intermediate · 6 days a week

  3 sessions · 17 exercises · 55 sets · 4.8 KB

  Push, pull and legs, run through twice, with one rest day. It only pays off if six sessions a week is genuinely realistic for you; at four or five, upper/lower does more with your time.

  Download ppl-6-day.badger

Exported from Badger 1.1.1, schema share/v1. Every file was imported back into a clean copy of the app and checked field by field before it was published here.

How to import one

1. Download the file on the phone you train with. It saves like any other download.
2. Tap it. Badger opens with a preview first: the routine name, how many days it has, and which exercises it will add to your library. Opening it from your file manager, or from Files on an iPhone, works just as well.
3. Import. The routine appears under Routines, ready to start. Nothing you already have is overwritten: exercises you own are reused by name, and if you already have a routine with the same name the new one arrives as "(imported)".

More detail in routines and your data. Nothing here needs an account, a login, or a connection beyond the download itself.

Not yet

These are the programs people ask for that Badger cannot run honestly today. They are listed here rather than quietly left out, because a file that pretends to run a program it cannot is worse than no file.

• 5/3/1 and its variants

  Not yet

  Wendler's cycles set every working weight as a percentage of a training max that moves each cycle. Badger can hold the sets and reps, but it will not do the percentage arithmetic for you, so a 5/3/1 file would be a shell you refill by hand every week. The app does ship a 5/3/1 BBB skeleton under Routines; the point stands: until Badger can carry a training max, the percentages are yours to compute.

  Want this? Say so

• nSuns and other percentage waves

  Not yet

  Same problem, more of it: nSuns drives a long list of sets from one training max per lift. Until Badger can carry a training max and compute a wave from it, a downloadable file would be a table of numbers that goes stale after your first cycle.

  Want this? Say so

That link opens an email to hello@badger.fit with the subject filled in. Say nothing else if you like: the count is the signal. This site runs no analytics and sets no cookies, so asking is the only way anyone here knows what you want.