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IronLedger can turn a supported CSV or Excel spreadsheet into an editable, multi-week program. Use explicit week and day headings, keep one exercise prescription per row, and review the generated preview before saving. Export is separate: it saves your history as a CSV, or everything as a JSON backup, rather than a reusable program file.

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Key takeaways

  • The importer reads CSV files and the first worksheet of supported Excel workbooks.
  • Explicit Week N and Day N rows produce the most reliable structure.
  • Always verify exercise names, loads, rep targets, effort targets, and notes in the preview.
  • Export your history as CSV, or everything as a JSON backup. Neither recreates the imported spreadsheet.

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How should I prepare the spreadsheet?

  • Use clear week and day headings.
  • Put one exercise prescription on each row.
  • Keep exercise names consistent.
  • Use explicit Week 1, Week 2, and similar headings when the file contains multiple weeks.
The importer reads the first worksheet in an Excel workbook. Supported exercise columns are: Place Day 1, Day 2, and similar rows before their exercise rows. Without explicit week headers, IronLedger places all valid days in Week 1.
1

Choose the file

Open the import screen, tap Choose file, and select a CSV or Excel file from your device. You can also tap Paste from a sheet, or Get the template for a sample workbook.
2

Review the preview

Confirm that weeks, days, exercises, sets, and rep targets appear in the intended structure. When IronLedger suggests a library name for an exercise, keep your name or use the suggestion.
3

Resolve missing rows

If IronLedger reports that no spreadsheet rows were found, check that the file contains a supported worksheet with populated exercise rows and export it again.
4

Save the program

Tap Import (the button shows how many rows will import), then edit any exercise names or prescriptions that need adjustment.
Always review imported loads and rep targets before training. Spreadsheet conventions vary, and ambiguous cells may not represent the author’s intent.

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How do I export workout history?

  • History as CSV: on the History tab, tap CSV, choose Last 7 days, Last 30 days, Last 90 days, or Everything, and tap Export. The file has one row per set, with the date, program, session, exercise, target and actual weight, reps, RPE and RIR, and notes.
  • Everything as a JSON backup: open Profile, then Account, tap Export everything, and choose Everything as JSON. The backup holds your sessions, programs, personal records, custom exercises, and settings.
Store the file in a location you control before deleting the account or clearing the app. IronLedger can’t import the JSON backup. Program import and workout-history export are different operations: importing creates an editable program and doesn’t read another app’s workout history; exporting creates a portable record of completed sessions.

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Frequently asked questions

The file did not contain explicit week headings. Add Week 1, Week 2, and similar rows before the matching day and exercise rows, then import the file again.
Check that the first worksheet contains populated exercise rows with supported headings. Remove merged cells, save a fresh CSV or Excel copy, and retry.
Yes. Imported programs are editable. Correct the generated weeks, days, exercises, and prescriptions before making the program active.

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Next steps

Review the imported program

Correct week structure, exercises, and prescriptions before training.

Protect your data

Sync pending workouts and export records before deletion or device changes.
Last modified on October 16, 2026