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The Plan Builder, Explained
A plan in IRONSLOG is a weekly schedule of day types (push, pull, legs, upper, lower, full body, recovery, rest), each holding a list of exercises with sets, rep ranges and starting weights. Week overrides let a specific week deviate from that base schedule without changing it permanently. Plans build by hand, from a template, or via the AI planner (beta).
What exactly does a "day type" control?
Each day of the week is assigned one of eight day types. The exercises, sets and reps attached to a day type are what actually gets scheduled — so two different weekdays assigned the same day type (say, two "Push" days) can carry the same or different exercise lists depending on how you built the plan.
How do week overrides work?
An override attaches a different set of exercises, sets or reps to a specific numbered week without editing the plan’s base schedule — useful for a deload week, a peaking week, or any planned deviation. Overrides are matched by week number and day type when the plan is applied, and they round-trip through CSV export and import.
What does the CSV plan format actually contain?
One row per exercise, with columns for plan name, total weeks, start date, day, day type, exercise name, sets, reps, weight (in your chosen unit), week number, a superset flag, and RPE. A plan exported to CSV and re-imported reproduces the same plan exactly, including week overrides and supersets.
| Column | Meaning |
|---|---|
| plan_name, weeks, start_date | Plan-level metadata, repeated on every row |
| day, day_type | Which weekday and which of the 8 day types |
| exercise, sets, reps, weight | The prescribed work for that row |
| week | 1 for the base schedule; a specific week number for an override |
| superset | true if paired back-to-back with the next listed exercise |
| rpe | Optional target RPE for that exercise |
Key takeaways
- A plan is a weekly schedule of 8 possible day types, each with its own exercises, sets and reps.
- Week overrides deviate from the base schedule for a specific numbered week without altering it.
- The CSV format is lossless — export then re-import reproduces the same plan, including overrides.
- Plans can be built manually, from the 12-week template, or drafted by the AI planner (beta).