Start from a template
Start from nothing. Add days and forge each one exercise by exercise.
Templates load every day of the split at once — you can rename, reorder, or delete days before you fine-tune. Your draft is saved in this browser only; nothing is uploaded.
Step I · Choose exercises
Step II · Bulk settings
Warm-up sets become a separate warm-up set group on each exercise. You can still adjust any single exercise — or add more set groups — in step III.
Step III · Fine-tune & weights
Import it into Herculog
- Download the CSV above, then get it onto your iPhone or iPad — save it to iCloud Drive / the Files app, AirDrop it, or email it to yourself.
- Open Herculog and go to Settings → Plans → Import Plans.
- Pick the file. Your plans are added to the library — existing plans are never touched, and a plan whose name already exists is skipped, so rename it if you're importing a revision.
- Run it. Open the Plan tab and work through your session set by set, checking each one off as you go.
For coaches
The same CSV workflow doubles as a coaching tool: write a program once, send one small file, and every athlete runs it in their own app — no shared accounts, no platform between you.
- Write the program here — one plan per training day, with sets, reps, RPE targets, and coaching notes in the note field ("pause 2s", "belt on top sets"). Leave weights at 0 so each athlete fills in their own numbers, or set them per athlete.
- Send the CSV by email, chat, or AirDrop. One file carries the whole week. Athletes without Herculog can even open it in a spreadsheet.
- Athletes import it in their own app — Settings → Plans → Import Plans — and run each session set by set. Rename the plan per block ("Week 1–4 · Push") so revisions import cleanly alongside the old cycle.
- Review the work. Athletes export their full history as CSV from the app anytime and send it back — real numbers, real dates, ready for your spreadsheet.
Plan builder questions
Is the plan builder free?
Yes. The builder is free, needs no account, and runs entirely in your browser — nothing you type is uploaded anywhere. Drafts are saved locally in your browser so you can come back later.
How do I import the plan into the Herculog app?
Download the CSV, save it to the Files app on your iPhone or iPad (or AirDrop / email it to yourself), then open Herculog and go to Settings → Plans → Import Plans and pick the file. Imported plans are added to your library without touching existing plans.
Does it work with MyLiftLog?
Yes. Herculog is the new name for MyLiftLog — the CSV format is identical, so plans built here import into either version of the app.
Can I edit a plan I exported from the app?
Yes. Use Load CSV to open any plan file exported by the app (herculog_plans_….csv, or myliftlog_plans_….csv from older versions), edit it here, and download it again. The app skips imported plans whose name matches an existing plan, so rename the plan if you want the revised copy alongside the original.
Can coaches use this to send programs to athletes?
Yes — that's exactly what the CSV format is good at. Build the program here (notes and RPE targets carry over), send the file to your athlete, and they import it into their own Herculog app in a few taps. They can export their logged history back to you as CSV anytime. See the For coaches steps above.
How do warm-up sets work?
Set a warm-up count in step II, or add a Warm-up set group to any exercise in step III. Warm-up set groups import into the Herculog app as their own “W”-labeled entry on the exercise, and the app leaves warm-up sets out of your volume, 1RM estimates, and PR detection.
What format is the plan file?
A plain CSV with one row per set-group and the columns plan, exercise, muscleGroup, metric, rpe, note, warmup, laterality, sets, reps, weight, plus an exerciseOrder column that keeps warm-up and working set groups separate when the app imports them — the format the Herculog app exports and imports. You can open it in any spreadsheet.
Run your plan in Herculog
Guided plans, fast logging, PRs and 1RM charts — private, ad-free, and on your device. Import what you just built and get under the bar.