Superset AI can import programs from a JSON file, useful when you're moving programs from another tool or generating them with an external AI. Upload the file in Spot AI and the program is placed on your sheet with weeks and workouts preserved.

Follow these steps

Open the program in Sheets (or start a new one).
Open Sheets AI and switch to Agent mode. Import only works in Agent mode, not Ask mode.
Attach your .json file using the attachment button, or paste the JSON directly into the chat.
Send a short message like "Import this program."
Review the sheet. Workouts should appear on the correct weeks and days. Sheets AI will confirm how many weeks and workouts were imported.

💡 Tip: Save your program before exporting JSON from Settings. Export is for backup and reference, you don't need to match that file format to import.

Recommended JSON format

For the most reliable import, structure your file as a week/days array:

[
{
"week": 1,
"days": [
{
"day": "Day A (Mon)",
"exercises": [
{
"exercise": "Back Squat",
"reps": "4 x 4",
"effort": "RPE 7-9",
"notes": "Heavy compound."
}
]
}
]
}
]

Required fields

Level	Required	Optional
Week	`week`, `days`	—
Day	`exercises` (at least one)	`day` (label)
Exercise	`exercise` (name)	`reps`, `effort`, `notes`

Formatting tips for reps and effort

"4 x 4" → 4 sets of 4 reps
"3 x 30s" → 3 sets of 30 seconds
"RPE 7-9" or "RIR 2" in the effort field

Notes & best practices

Export JSON ≠ import JSON. The Export JSON option in program settings downloads a full saved program with internal IDs and metadata. That file is useful as a reference, but your import file can be much simpler — you only need exercise names, week structure, and prescription details.
Combine sets and reps in one field. Use "reps": "3 x 8" instead of separate sets, weight, or rest keys. Extra keys can cause the file to skip fast import and rely on AI interpretation instead.
Week numbers are preserved. Week 1 stays week 1, week 12 stays week 12. Each week can have 1–7 days.
Day labels help placement. Including a weekday in the day field (e.g. "Day A (Mon)") helps workouts land on the right day within each week.
Other file types work too. Sheets AI also accepts PDF, CSV, Excel, and images — but JSON in the week/days format above is the most reliable for bulk program imports.
Programs can span up to 104 weeks.

FAQ

Do I need to include IDs or UUIDs in my JSON file?

No. Database IDs from an exported Superset file are not required for import. Only exercise names, week structure, and prescription details are needed.

Why are my workouts landing on consecutive days instead of the right week?

This usually means week numbers or day placement aren't structured correctly. Use the week/days array format with an integer week value per object, and include weekday hints in the day label when possible.

Can I import JSON in Ask mode?

No. Import only works in Agent mode. Switch to Agent before attaching your file.

What's the difference between Export JSON and the format I should import?

Export JSON is a full backup of a saved program, IDs, UUIDs, metadata arrays, and optionally client completion data. Import JSON only needs a simple week/days structure with exercise names and optional prescription fields.

Can I import a program from a PDF instead?

Yes. Attach a PDF in Sheets AI and ask it to import the program. JSON in the recommended format is faster and more reliable for bulk imports or programs generated by an external AI tool.

Do I need to fill in sets, reps, weight, and rest for every exercise?

No. Only the exercise name is required. Add reps, effort, and notes when you have them — leave them out when you don't.

How to import a program with JSON in Sheets AI