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A program organises training into weeks, days, exercises, and working sets, then drives the next workout shown on the Dashboard. Choose a built-in template when its schedule and progression model fit your goal. Import a spreadsheet or build a custom program when you already have a plan to follow.

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Key takeaways

  • IronLedger includes ten built-in programs.
  • Review the days, exercises, training values, and progression summary before activation.
  • Imported and custom programs are better fits when you already have a specific plan.
  • Every program, load recommendation, and analytics view is free. There is no paid tier.
IronLedger program setup screen with import, pre-built template, and custom program options

Choose a template, import a spreadsheet, or build a custom program.

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Which built-in templates are available?

IronLedger includes ten built-in programs:
  • Starting Strength
  • 5/3/1
  • PHUL
  • Push Pull Legs
  • Arnold Split
  • Heavy Duty
  • Blood and Guts
  • Bodyweight Strength
  • Upper/Lower Powerbuilding
  • Challenge to Change
The catalogue also shows variants of some programs. Cards marked Soon are not available yet.
1

Open templates

On the Routine tab, tap Templates. With a program already loaded, open Library and tap Browse templates.
2

Configure the template

Enter the training values requested by the wizard. Review exercise selection and training days.
3

Create the program

Confirm the preview. IronLedger creates the weeks and days and makes the program available to activate.

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How do the catalogue and load recommendations work?

Filter the catalogue with the chips at the top: New, Beginner, Intermediate, 3 days, 4 days, Strength, or Hypertrophy. Review the program’s progression summary before loading it. Guided programs set loads from your own numbers. 5/3/1 and Challenge to Change work from a training max, which is 90% of a tested or estimated one-rep max by default and can be changed. The Why sheet shows the arithmetic behind a load. The five load-and-go programs (Starting Strength, 5/3/1 Boring But Big, PHUL, Push/Pull/Legs Strength Bias, and Upper/Lower Powerbuilding) recommend each exercise’s load for the next session, with where it came from and a one-sentence reason. If you hit every prescribed rep and the effort was easy (RPE 7 or below, RIR 3 or more, or no effort logged), the load goes up by 2.5 in your unit. Otherwise it holds. Editing a recommended value marks it as a manual override for that session. Custom and imported programs don’t get load recommendations. Everything here is free, with no in-app purchase.
Training templates are organisational tools, not medical advice. Choose loads and exercises that match your ability and any guidance from a qualified professional.

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Frequently asked questions

Yes. Review and edit the created program before training. Changes to future prescriptions do not rewrite workout sessions you already completed.
Yes. Import the CSV or Excel file your coach sends. See Programs from a coach.
No. IronLedger is free. Every built-in program, load recommendation, and analytics view is included, with no in-app purchase.

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Next steps

Build your own program

Create weeks, days, exercises, progression targets, and deloads.

Import a spreadsheet

Turn a CSV or Excel program into an editable plan.
Last modified on October 16, 2026