How to import a ChatGPT or Claude workout plan into an app

ChatGPT or Claude wrote you a good plan, and now it lives in a chat. This guide moves it into AIm, where it becomes a program you can start in the gym, with the assistant doing the reading and you doing the checking. There is a sample plan to practise on, the steps in order, the handful of things worth checking before you say yes, and a plain account of what importing does not do.

Updated: 2026-09-16

A sample plan to practise on

Try the whole route once with a plan that is not yours, so a mistake costs nothing. This one is invented for the exercise: two full body days, alternated three times a week. It is not a recommendation, and it has two deliberate rough edges that real plans have too.

Two-day full body plan, alternate A and B, 3 sessions a week

WORKOUT A
Back squat           3 x 5        60 kg        rest 3 min
Bench press          3 x 5        50 kg        rest 3 min
Seated cable row     3 x 10-12    40 kg        rest 90 s
Walking lunge        2 x 10 each leg   12      rest 90 s
Hanging knee raise   3 x 10-15    bodyweight   rest 60 s

WORKOUT B
Romanian deadlift    3 x 8        60 kg        rest 2 min
Overhead press       3 x 6-8      30 kg        rest 2 min
Lat pulldown         3 x 10-12    45 kg        rest 90 s
Goblet squat         3 x 12       pick a weight you can lift 12 times   rest 90 s

The rough edges: the walking lunge says 12 with no unit, so it could be kilograms or pounds, per dumbbell or both together. And the goblet squat has no weight at all. A careful import asks about the first and keeps the second empty.

Before you start

• An AIm account, free.
• AIm connected to your assistant. Add aim-journal.com/mcp as a connector. Claude allows this on the free plan; ChatGPT needs Developer mode, which is on its paid tiers. The connector guide has the steps.
• The plan somewhere the assistant can read it: the same conversation it was written in, a pasted block of text, a PDF, a spreadsheet or a photo attached to a new chat.

The app itself does not take the file. There is no upload button, on purpose: your assistant already reads PDFs, spreadsheets and photos, and it is the one that can ask you what an unclear line means. AIm checks the structure it sends and stores the result.

The steps

1. Open the conversation with the plan, or start a new one and attach or paste it.
2. Send the request. On the Workouts tab in AIm, Add your own program (or Add or replace the program, once you have one) gives you this text ready to copy. If the plan is already in the conversation, write the plan above instead of the attached file:

3. Check what it parsed. The assistant shows the days and exercises it read and asks about anything unclear. The next section lists what to look at.
4. Answer and confirm. For the sample plan, the answer to the lunge question is 12 kg per dumbbell. Only after you say yes does the assistant save.
5. Open AIm. The program is on the Workouts tab, one tab per day.

What to check before you say yes

The assistant reads the plan; you are the one who knows what it meant. These are the places a transfer goes wrong:

For the sample plan, a correct preview looks like this:

What you get in AIm

The saved program appears on the Workouts tab with a tab for each day and every exercise with its sets, reps, weight and rest. From there, Start the workout opens the workout screen for that day:

• each exercise with its target, and what you did last time once there is a record of it;
• a field for the weight and reps you actually did, which is where the empty goblet squat weight gets filled in;
• a rest timer after each marked set, using the rest from your plan;
• a summary at the end, and a save that puts the session in your history, the Progress tab and the log your assistant reads.

From then on the assistant can plan the next session from what you logged against this program, in any new conversation.

When the plan is incomplete, or replaces another

Missing sets or reps. The program is still saved, but as paused, with a list of what is missing. A paused program is not shown as your current one and the workout screen will not start a day it cannot describe. Give the assistant the missing numbers and ask it to save the program again.

You already have a program. When moving a program you already train on, the assistant has to read your current program first and quote it back when it saves the new one. If it skips that step, AIm refuses the import and nothing is written. If the program changed since the assistant read it, from another chat or another device, the import is refused as well, so an approval you gave for one situation is never applied to another.

What happens to the old one. It is archived when the new program is saved complete. A paused import leaves your current program running. Your logged workouts are never deleted by importing a program.

A plan is not a history

Importing a program and importing past workouts are two different jobs, and they are best done as two separate requests.

For a history, the same Add your own program sheet has a second choice, Move my training history, with its own request text. It asks the assistant to show the date range and the number of workouts first, to leave missing numbers missing, and to move the file in batches. Each batch gets its own id, and sending the same batch again after a lost reply writes nothing. Records from the same export that were already imported are reported as matched rather than saved twice.

That duplicate protection works on the record ids in a file. A history typed from memory or copied from notes has no such ids, so ask the assistant to compare dates with what is already in AIm before it saves. Workouts recorded on the AIm workout screen cannot be overwritten by an import at all; the assistant is told to correct them instead.

What importing cannot do

• There is no built-in CSV or PDF uploader. Every import goes through your connected assistant, so reading mistakes are possible, which is why the preview step exists.
• Weights are stored in kilograms. The assistant converts pounds on the way in, and a conversion is one more number to check.
• A structure the program fields cannot hold stays a note. An instruction like 75 percent of your max belongs in the note on that exercise, and stays text until you give the assistant a weight in kilograms.
• The workout screen may refuse an unusual day. If a day mixes structures it cannot represent honestly, it says so instead of reshaping your plan.
• Very long files go better in parts. A year of history is easier to check in monthly batches than in one reply.