The main menu shows: Programs, Settings, Backup, About. In ‘Programs’, there is ‘Sample Day 1–Chest and Abs’. Select this to show a list of 11 exercises, including warm up and cool down. For this program, the warm up and cool down are 10 minutes of cycling. Some exercises in this program are squats, bench press, stiff leg deadlift and sit ups. For each exercise, the duration or the number of reps and suggested weight is included. For instance, squats (10 reps), bench press (10 x 30kg). 

For each exercise, there is a ‘Done’ button. Select this and you will be able to enter the number of reps you did and the weight. You can save these results. They will be displayed in the ‘History’ tab under the app’s homepage menu. 

After you enter the reps and weight of each exercise under ‘Done’, a time will start for a rest period before the next exercise. 

Under ‘Settings’, you can choose the duration of your rest time. If you want to show the rest time after the workout, just check the box. There is also an option to key in the unit of the weights (kg or lb). 

Under ‘Backup’, you can choose ‘Backup programs’ to export your programs to save on your phone. It saves as a .json file. You can find these files in the downloads folder on your phone. If the app loses the information for your programs, you can go to ‘Backup’ and select ‘Restore programs’. You’ll be prompted to select a file from your phone using the ‘Browse’ button. After you hit ‘Browse’, choose ‘Downloads’ from the list and search for ‘gymtracker-programs’ to restore your lost data.