Sumer and Akkad - PDF can be found here.
Egypt and Hatti - PDF can be found here.
Assyria and Babylon - PDF can be found here.
When creating a new army page, use the 'preload template' dropdown box to get the standard set of headings.
I think one way of uploading army lists at the moment would be to take a screenshot of the Print Format page of the army builder spreadsheet and post that. Another would be to print the page to PDF format and use a free online converter such as https://www.ilovepdf.com/ to make a jpg image and then post that into the page.