Starting Strength
3 days / weekBeginnerOpen-ended
Squat, press, deadlift. Linear load progression on a short list of lifts.
BarbellLinear
// PROGRAMS //
Run a proven block. Or bring your own.
Three ways a plan gets into IronLedger: pick a template, build the block yourself, or import the spreadsheet you already trust. Five of the templates also come with explained load recommendations.
// THE SHORT ANSWER //
What programs does IronLedger support?
Ten built-in templates, any block you build yourself, and any plan you can express as a CSV or Excel file. The templates cover Starting Strength, Wendler’s 5/3/1, PHUL, Push Pull Legs, Arnold Split, Heavy Duty, Blood and Guts, Bodyweight, Upper/Lower Powerbuilding, and Challenge to Change. Every one is free and every one is editable once it is set up.
// TEMPLATES //
Ten programs, set up for you.
Showing 10 of 10 templates
Wendler's 5/3/1
4 days / weekIntermediate4-week cycles
Percentage-based main work off your training max, with a deload in every cycle.
PercentageCycles
PHUL
4 days / weekIntermediateOpen-ended
Power upper lower plus hypertrophy upper lower. Strength and size in the same week.
PowerHypertrophy
Push Pull Legs
6 days / weekIntermediateOpen-ended
The default high-frequency split. Push, pull, legs, twice through the week.
SplitVolume
Arnold Split
6 days / weekAdvancedOpen-ended
Chest and back, shoulders and arms, legs. High volume, classic bodybuilding pairing.
SplitVolume
Heavy Duty
2 days / weekAdvancedOpen-ended
Mentzer's low-volume, high-intensity approach. Few sets, taken close to the limit.
HITLow volume
Blood and Guts
4 days / weekAdvancedOpen-ended
Yates-style training. Warm-ups then one brutal working set per movement.
HITIntensity
Bodyweight
3 days / weekBeginnerOpen-ended
No barbell needed. Progression by reps and harder variations instead of load.
No equipmentProgression
Upper/Lower Powerbuilding
4 days / weekIntermediateOpen-ended
Heavy top sets then volume work, split upper and lower across four days.
PowerHypertrophy
Challenge to Change
Guided4 days / weekIntermediate10 weeks
A guided ten-week 5/3/1 block with the whole progression laid out in advance.
Guided5/3/1
// CUSTOM BUILDER //
Weeks, days, deloads. Your structure.
- Create and reorder weeks, days, and exercises
- Set load and reps on every target, with optional row labels
- Mark any week as a deload
- Week notes that travel with the block
- Duplicate a week when the next one is close
A deload week is a marker, not a separate program. When Fill Forward writes the block, deload weeks get 90% of the load and 60% of the sets.
// BRING YOUR OWN //
The spreadsheet you already trust.
Nothing imports until you have seen what the parser found. Warnings name the row they came from.
Pick the file
CSV, TSV, XLS or XLSX from Files, or paste the rows in.
Read the diagnostics
Unmatched exercise names, missing loads, and ambiguous schemes are listed with the row they came from.
Review and accept
Fix, map, or accept each warning. Nothing is imported until you say so.
Run it
The result is an ordinary editable multi-week program, with the targets your sheet set.
Import diagnostics10 weeks · 40 sessions · 612 sets
- 10 Week N headers detectedRows grouped into weeks 1 through 10 from the header column.Sheet 1
- Exercise name not recognised"SSB Squat" does not match a known lift. Map it or add it as a custom exercise.Row 48
- Missing load on 3 setsWeek 7, day 2 accessory work has reps but no load. Imports with the load blank until you set one.Rows 214-216
- Set count given as a rangeWeek 3 lists 2-3 sets. Imports the top number and keeps the range in the notes.Row 92
Step-by-step help in the import documentation. Choosing one? See free powerlifting programs by experience. Check any file before you import it with the program file checker, or start from a free program file: Texas Method, GZCLP or nSuns 5/3/1 LP.
// TRAINING WITH A COACH //
Import the plan. Export the result.
Your coach does not need IronLedger. The workflow is a spreadsheet round trip: they send a CSV or Excel program, you import it and train the block, then you export a CSV result they can read in the tool they already use.
To be clear about the boundary: there are no coach accounts, no in-app feedback, and no assigned programs delivered through the app. The exchange is the file.
What the export contains
- Prescribed target102.5 kg x 5
- Completed values102.5 kg x 5
- RPE or RIRRPE 7.5
- Set and session notesFree text
- Session statusCompleted
// DIRECT ANSWERS //
Questions about running a program.
How many program templates are there?
Ten, and all of them are free. Starting Strength, Wendler's 5/3/1, PHUL, Push Pull Legs, Arnold Split, Heavy Duty, Blood and Guts, Bodyweight, Upper/Lower Powerbuilding, and Challenge to Change.
Can I change a template after setting it up?
Yes, it becomes yours on setup. Swap lifts, change schemes, add or remove days, and mark deload weeks. The template is a starting point, not a lock.
What does the importer accept?
CSV and Excel workbooks. It looks for recognisable week, day, exercise, set and target columns, including "Week N" headers, and shows warnings before anything is committed.
Does my coach need IronLedger?
No. The workflow is a spreadsheet round trip. Your coach sends a CSV or Excel program, you import it, and you export a coach-readable CSV at the end of the block.
Can I run more than one program?
Yes. Saved programs live in your library, so you can keep a block, a deload variant, and a freestyle routine side by side.
Get the plan in, then go train.
Free on the App Store with no in-app purchases. Android is in closed testing.