The `.liftlogplan` format

A .liftlogplan file is a single JSON object. ProgramBlueprint.json in this directory is the authoritative JSON Schema; this page explains it.

Rules that catch everyone

Read these first. They are the reason most generated plans fail to import.

Assume every field is required. Only three are optional - ceiling and onCeiling on a progression rule, and restBetweenSets on a cardio set. Everything else must be present, including notes and link when empty - use "".
"version": 3 goes on the root object, and "version": 6 on every session. These are not the plan's own version number; they are the format's, and they differ from each other.
Weights and steps are strings, not numbers. "step": "2.5", never "step": 2.5. Rep counts (min, max) are the exception: those are plain integers.
Rests and times are ISO-8601 durations. "PT3M" is three minutes, "PT90S" is ninety seconds, "PT1M30S" also works. A bare "90" or 90 is invalid.
A weighted exercise has no set count. One entry in plannedSets is one set, so three sets of five means three identical entries. Cardio exercises use sets, an array, one entry per interval.
type values are case-sensitive, and the casing is not consistent across the format. Exercise types use PascalCase ("WeightedExerciseBlueprint"); everything else - cardio targets, progression scopes, resistance - is lowercase or camelCase ("time", "allSets", "bodyweight", "allSetsMetTarget"). Copy them exactly as written below.

Root

{
  "version": 3,
  "name": "Push Pull Legs",
  "lastEdited": "2026-07-12",
  "sessions": [ ... ]
}

Field	Type	Notes
`version`	number	Always `3`.
`name`	string	The plan name, as it appears in the app.
`lastEdited`	string	Date as `YYYY-MM-DD`. Use today's date.
`sessions`	array	One per training day.

Session

{
  "version": 6,
  "name": "Push",
  "notes": "Chest, shoulders and triceps.",
  "exercises": [ ... ]
}

Field	Type	Notes
`version`	number	Always `6`. Not `3` - a session versions on its own.
`name`	string	e.g. `"Push"`, `"Upper A"`, `"Leg Day"`.
`notes`	string	`""` if there's nothing to say.
`exercises`	array	Weighted and cardio exercises can be mixed freely.

Weighted exercise

{
  "type": "WeightedExerciseBlueprint",
  "name": "Barbell Bench Press",
  "plannedSets": [
    { "reps": { "min": 5, "max": 5 } },
    { "reps": { "min": 5, "max": 5 } },
    { "reps": { "min": 5, "max": 5 } }
  ],
  "restBetweenSets": { "minRest": "PT3M", "maxRest": "PT5M", "failureRest": "PT5M" },
  "supersetWithNext": false,
  "notes": "",
  "link": "",
  "resistance": "external",
  "progression": [
    {
      "axis": "load",
      "step": "2.5",
      "scope": { "type": "allSets" },
      "trigger": "allSetsMetTarget"
    }
  ]
}

Field	Type	Notes
`type`	string	Exactly `"WeightedExerciseBlueprint"`.
`name`	string	The exercise name.
`plannedSets`	array	One entry per set. See below.
`restBetweenSets`	object	See below.
`supersetWithNext`	boolean	See supersets below.
`notes`	string	Cues or instructions. `""` if none.
`link`	string	A URL explaining the movement. Leave as `""` unless the user gave you a specific link - do not invent or guess URLs.
`resistance`	string	Where the load comes from. See below.
`progression`	array	Automatic progression rules, possibly empty. See below.

Planned sets

plannedSets is the whole set/rep scheme: one entry per set, each carrying that set's rep target. Three sets of five is three identical entries. Reps are always a band, and min === max is a point target:

"plannedSets": [
  { "reps": { "min": 8, "max": 12 } },
  { "reps": { "min": 8, "max": 12 } },
  { "reps": { "min": 8, "max": 12 } }
]

Sets do not have to match each other - this is how you write a ramp or a back-off set:

"plannedSets": [
  { "reps": { "min": 5, "max": 5 } },
  { "reps": { "min": 5, "max": 5 } },
  { "reps": { "min": 8, "max": 10 } }
]

A rep range only counts as a success at the top of the range, so 8-12 with a weight rule is double progression: the weight goes up once every set hits 12.

Resistance

Where the load on the movement comes from. One of:

Value	Use for	Effect
`"external"`	Barbells, dumbbells, machines.	The default. The weight logged is the weight lifted.
`"bodyweight"`	Pull ups, dips, push ups.	The weight logged is what is added to the lifter (belt weight, or negative for assistance).
`"none"`	Crunches, planks, air squats.	No weight at all. The app hides weight while logging and in stats; reps are the whole story.

Use "none" whenever added weight is not part of the exercise - it is better than "external" with a weight of zero, which pollutes the stats with a zero-weight line.

Rest

All three are required ISO-8601 durations.

Field	Meaning
`minRest`	The shortest acceptable rest.
`maxRest`	The longest.
`failureRest`	Rest after a set where they missed the target reps - normally the longest of the three.

Pick rests from the effort of the lift: heavy compounds 3–5 minutes, accessories 60–90 seconds.

Supersets

There is no superset group. "supersetWithNext": true means "do this exercise back to back with the next one in the array, with no rest between them". To superset A with B, set it on A and leave it false on B. For a three-exercise circuit, set it true on the first two.

Progression

progression is an ordered list of rules. After a session where every set hit its target, the app takes the first rule that still has room to move and applies only that one. An empty list - [] - means the exercise never moves on its own; use it for bodyweight work you are not loading, or when the user doesn't want automatic progression.

The usual rule, and the one most exercises want:

{
  "axis": "load",
  "step": "2.5",
  "scope": { "type": "allSets" },
  "trigger": "allSetsMetTarget"
}

Field	Type	Notes
`axis`	string	`"load"` (weight) or `"reps"`.
`step`	string	How much to add, as a decimal string. Unitless: `"2.5"` is a pair of small plates in a kilo gym and in a pound gym alike.
`scope`	object	`{ "type": "allSets" }`, or `{ "type": "lowestSets", "pick": "first" \| "middle" \| "last" \| "all" }`.
`trigger`	string	Always `"allSetsMetTarget"` - the only trigger there is.
`ceiling`	string	Optional, reps only. The rule stops once reps reach this, and the next rule takes over.
`onCeiling`	string	Optional, reps only. `"reset"` drops the reps back to what the plan asks once a later rule takes over.

step is unitless - it is plate increments, not a weight. Use "2.5" for most lifts and "5" for squats and deadlifts if the user lifts in kilos; "5" and "10" if they lift in pounds.

"lowestSets" raises only the lowest sets, for lifts where a jump across the board is too much (lateral raises, most shoulder and arm isolation). "Lowest" is judged on the rule's own axis, so a reps rule picks the smallest rep target, not the lightest set.

Ordering matters. A rule with no ceiling never runs out of room, so nothing after it can ever run - and only reps rules take a ceiling. That means a load rule always goes last. A list of two, reps then load, is a rep ladder:

"plannedSets": [
  { "reps": { "min": 6, "max": 6 } },
  { "reps": { "min": 6, "max": 6 } },
  { "reps": { "min": 6, "max": 6 } }
],
"progression": [
  {
    "axis": "reps",
    "step": "1",
    "scope": { "type": "allSets" },
    "ceiling": "8",
    "onCeiling": "reset",
    "trigger": "allSetsMetTarget"
  },
  {
    "axis": "load",
    "step": "2.5",
    "scope": { "type": "allSets" },
    "trigger": "allSetsMetTarget"
  }
]

Six reps climb one at a time to eight, then the weight goes up and the reps drop back to six.

Don't do this and write a rep range - a reps rule whose ceiling is the top of the exercise's own rep range can never move, and does nothing at all. Pick one: a range with a load rule, or a point target with a reps rule ahead of the load rule.

An exercise with "resistance": "none" has nothing to load, so reps are the only axis worth giving it a rule on.

Cardio exercise

{
  "type": "CardioExerciseBlueprint",
  "name": "Steady Run",
  "notes": "",
  "link": "",
  "sets": [
    {
      "target": { "type": "distance", "value": { "value": "5", "unit": "kilometre" } },
      "trackDuration": true,
      "trackDistance": true,
      "trackResistance": false,
      "trackIncline": false,
      "trackWeight": false,
      "trackSteps": false
    }
  ]
}

sets is an array here - one object per interval or round. There is no resistance or progression on cardio.

Every set needs a target plus all six track* booleans, which control the fields the app shows while logging. A set may also carry the same restBetweenSets object a weighted exercise takes; leave it out for steady-state work, where there is nothing to rest between. Turn on the ones that make sense for the movement (a bike: duration + resistance; a treadmill run: duration, distance, incline) and leave the rest false.

A target is one of:

{ "type": "time", "value": "PT20M" }
{ "type": "distance", "value": { "value": "5", "unit": "kilometre" } }

Note the lowercase type. unit must be one of "metre", "yard", "mile", "kilometre", and value.value is a decimal string.

Validate before you hand it over

node scripts/validate-plan.mjs "My Plan.liftlogplan"

No install, no network. It lists every problem with the path to the field, e.g.:

  plan/sessions/0/exercises/0/restBetweenSets/minRest must match format "duration"
  plan/sessions/1/exercises/0/progression/0/step must be string

liftlog-plan-builder

Install

Contentsdiscovered from source

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