- View and navigate daily workout logs quickly by swiping between them
- Navigate to a specific day using the inbuilt calendar
- Add an exercise to the workout log and record sets of weight and reps or distance and time
- Swipe across when recording sets to view your workout history with the exercise
- Attach comments/notes to sets
- Rest timer with sound and vibration options
- Re-order exercises you've added to a workout log (long press an exercise card to initiate 'edit mode' and then press and drag the blue drag icon at the top right of the card)
- Includes a default selection of categories (Chest, Back, Legs, etc)
- Each category contains a small default list of exercises
- Create custom categories to better suit your training program
- e.g. Olympic Lifts, Plyometrics, Ab Training, etc
- Add new exercises quickly using 'Save and New' feature
- Two exercise types: Resistance and Cardio
- Resistance - record training in weight and reps
- Cardio - record training in distance and time
- Create a routine to provide quick access to your most commonly used exercises
- Assign exercises to a particular day within the routine
- Name a day whatever you want (Monday, Chest Day, Workout A, etc)
- Select a single exercise from a day within the routine to add it to the training log
or hit 'Log All' to add an empty set for each exercise which can then be filled in later
- Create as many routines as you want and switch between them using dropdown list
- Remembers which routine you selected last
- Dates on which you have recorded training logs are highlighted
- Tap a day in the calendar to display a popup listing the exercises performed on that day
- Navigate to a specific day's training log by selecting it in the calendar and hitting 'Go!'
- Filter which days are highlighted in the calendar
Highlight days where I did bench press and lifted more than 80kg for at least 5 reps
Highlight days where I ran outdoors and travelled more than 3 miles in less than 20 minutesr
- Backup your data to device storage or an online cloud service (DropBox or Google Drive - please ensure you have the corresponding apps installed on your device if you would like to backup to one of these services)
- Export your training logs in CSV format so they can be analyzed in your spreadsheet application of choice
- Modify or delete the contents of your USB storage: Required in order to be able to backup/export data to your device storage or sd card
- Control vibration: Used if you have selected the 'Vibrate' option for the rest timer
- Prevent device from sleeping: Required in order to ensure the rest timer continues to count down when the screen is off
If you have any feedback then please email FitNotesApp@gmail.com
If you would like to become a beta tester for the newest versions of Simple Workout Log, join the Simple Workout Log Beta community at https://plus.google.com/communities/106652118176335449675!
View the Simple Workout Log companion site at http://www.simpleworkoutlog.com
PRO Key is now available on Play Store!
If you are looking for a fast, efficient workout tracker designed to work great for both weight lifting and cardio exercises, this is it! Simple Workout Log automatically logs the current date and time each time you start an exercise so you can compare your current exercise to the last time you completed it at just a glance so you can push to improve your results each workout.
Past exercises may be searched for, viewed, edited, and deleted using the History function.
Simple Workout Log was designed for the sole purpose of eliminating the need for paper workout journals in hopes of making life easier while at the gym.
To eliminate ads, check out the PRO Key available on the Play Store!
Thank you everyone for your constructive feedback! Your positive comments keep the FREE updates coming!
JEFIT is the ultimate FREE fitness, bodybuilding and workout trainer for all individuals looking for that extra step and motivation to get back into the gym and achieve their fitness goals
With over 1300+ unique exercises with descriptions and animations, ability to create personal workout routines and daily fitness plans, tracking body statistics, view workout progress, adding friends and interacting with the community for motivation; you won't feel intimidated again!
** USER REVIEWS :
- “Best bodybuilding and workout trainer ever! Can't believe this tool is free!"
- “Best bodybuilding and fitness log I have found so far! Especially for FREE! Well worth the download”
- “JEFIT is the BEST Workout and Fitness logger EVER! The combination of downloadable daily workout routines and tracking your progress online is great! Also its FREE”
- “JEFIT is the best FREE workout and fitness planner on the market, never go to the gym without this tool”
** MAJOR FEATURES :
- 1300+ weight training exercises in the largest exercise database
- Workout routine database with community created daily workout routines and fitness plans
- Two - Way Sync
- Easily track your workouts, create fitness routines, stay motivated and build muscle
- View your body and lifting progress keep you motivated for further training and weight lifting
- Fully customizable routines and exercises to create daily workout programs
** WORKOUT ROUTINE PLANNER :
- Create your own daily custom fitness plans personalized to your goals to help you get in shape and improve your health
- Download community created weight training routines for both men and women
- Routines specific for your goals, i.e getting six pack abs, building a lean body, lose weight, increase strength
** DETAILED EXERCISE DATABASE :
- Search weight lifting and muscle building exercises to create your own daily fitness routines
- Exercises for all major weight lifting equipment including barbell, dumbbells, kettlebells, strength and cardio machines and more
- Detailed exercise instructions and animations
- Track cardio, yoga, fitness and strength training exercises
- Create your own custom exercises and view progress your favorite exercises
** USER-FRIENDLY INTERFACE :
- Quick and simple tracking of your weight/reps and sets for exercises
- Save your best lifting record for each exercise
** WORKOUT WITH FRIENDS :
- Connect with and add friends to help stay motivated
- Compete, challenge, share your progress and compare stats with the community
- Log into your profile page to update your friends on how you are doing with your training progress
- Share your workouts via email, Facebook, Google+ and Twitter
** TWO - WAY SYNC
- Sync your workout data and save your lifting and body stat progress
- Download from community created strength routines and daily fitness plans
* To utilize the sync feature, a JEFIT Account is required to back up your data and keep track of your workouts on the website. You can create a FREE Account at www.jefit.com
JEFIT is brought to you by Jefit Inc, the top workout, fitness and bodybuilding trainer. See why millions of bodybuilders, fitness enthusiasts, and exercisers have chosen JEFIT to stay on track with their fitness goals and improve their workouts
It is a personal trainer in your pocket!
★ free choice of workout exercises. You do not need to deal with a long list of exercises that you never use in your training. Add exercises that you love and name them in a way that is clear to you;
★ import of popular exercises for a quick start (as well as a sample routine);
★ saved training routines with pre-defined exercise selection;
★ dynamic training routines, where one can select exercises on the go;
★ comments/notes for sets;
★ always visible history of sets, reps, weight, comments and rest times (no need to interrupt your training to view previous history);
★ detailed workout history with a calendar and stats;
★ progress tracking with graphs for 1 rep max;
★ deletion of incorrectly logged workout sets;
★ rest timer with vibration and an optional sound notification, which is extremely useful if you train with headphones;
★ smart automatic rest interval selection;
★ option to show best results from each workout only;
★ log of 1RM changes;
★ export of all workout history to a CSV file on the SD card; CSV files can be opened and processed with most spreadsheet editors;
★ summary of achievements displayed after training (including new records, total weight moved, training time, intensity);
★ sharing of summary screens (Facebook, email, SMS or any other sharing provider that is installed on your phone);
★ resuming of incomplete workouts;
★ performing supersets using back/forward navigation and comments;
★ smart pre-entering of weight for the next set;
★ backup and restore of all exercises and training history, you can move all created exercises and all training history to another device at any time.
Please visit our site http://www.bbworkoutlog.com for news about new workout tracker features and version releases. Or follow us on twitter https://twitter.com/bbworkoutlog to get the latest updates.
This application uses free icons from http://icomoon.io/ (CC 3.0 license)
- Create and manage your own set of exercises and categories (a small set of examples are included from the beginning just to help you)
- Build multiple workouts and include different set of exercises
- Register your progress for each exercise (sets, reps, weight)
- 3 different input types (weight+reps, reps, distance+time)
- Plan workouts by creating them in the future
- Create and add new exercises during your workout
- Follow-up your completed workouts
- See your workouts in a calendar (both completed and planned ones)
- Limited Statistics
- Database Export
- Languages supported: English, Chinese Simplified (简体中文), Chinese Traditional (繁體中文)
- Advanced Statistics
- Database import
- Cloud backup
- Automatic database backup when finishing workout
We know there are several similar apps but we find them either too complex or not very intuitive to use. Our goal was therefore to make Beefcake as simple and intuitive as possible. We have many ideas on improvements and are very open to feedback.
Support the Beefcake team - get a Pro subscription or donate a Protein Bar
Please give us feedback and rate us in Play! Enjoy!
Web Page http://www.beefcakeworkout.com
Beefcake Workout community https://plus.google.com/u/0/b/111137396115559210740/communities/108923234995559342575
Old Web Page (with manual): https://sites.google.com/site/beefcakeworkoutlog
INTERNET, ACCESS_NETWORK_STATE - used by Google Analytics
GET_ACCOUNTS - cloud sync (work in progress)
WRITE_EXTERNAL_STORAGE - export database
DISABLE_KEYGUARD - disable screen lock (setting) while using Beefcake
✔ Quick and Easy: Focus on your workout, not your workout log
✔ Flexible Workouts with on the fly editing
✔ Progress Tracking: Keep pushing yourself against your personal bests
Download LiftLog today, and take your workouts to the next level!
★ Simple and Easy
- Create different routines for different workouts, each with its own list of exercises
- Customize the number of sets for an exercise, and its position in your routine
- Enter weights with a full-screen number pad: No fiddling with small numbers on the on-screen keyboard
- We’ve made sure it takes less than 3 seconds to enter the details of a single set
★ Flexible Workouts
Feel like doing Dumbbell Bench Press today instead of Barbell Bench Press? Done! You can modify your routine right in the middle of it. You’re able to:
- Add an exercise
- Remove an exercise
- Change the number of sets for a specific exercise
★ Progress Tracking
To get the most out of your workouts, you need to figure out the best you’ve ever done and do better. LiftLog makes that quick and easy:
- See how much you lifted during your last workout and any comments you included
- View every set you’ve ever done for an exercise and sort it by weight, reps or date
Download LiftLog today, and leave those paper worksheets behind.
Your certified personal trainers guide you through exercises with timed, step-by-step audio, photo and video instructions complete with encouragement! Whether you’re doing bodyweight workouts at home or lifting weights at the gym, Skimble’s Workout Trainer is the ultimate fitness companion. You can also choose your area of focus and use it to get a six pack, lose weight, improve your running, practice yoga, and more.
Workout Trainer is ideal for people who want to get in shape without using any exercise equipment. Also great for those who enjoy Tabata, High Intensity Interval Training (HIIT), timed workouts, CrossFit WOD and the Scientific 7-Minute Workout.
Workout Trainer is the best app to help you achieve your fitness goals, incl. the following features:
✓ Follow along to workouts with audio instructions and progress cues
✓ See instructional photos and videos that explain each move in detail
✓ Complete our free virtual fitness consultation wizard for a customized experience!
✓ Easily create and edit workouts from your Android!
✓ Add our home screen widget to see a new workout every day
✓ Share your workouts via Email, Facebook and Twitter
✓ Play your favorite music while working out
✓ Discover our 15MM strong community of exercisers like you
✓ Try new and recommended workouts from the community
Our Premium PRO+ 'all-you-can-exercise' subscription features:
★ PRO-only Workout of the Week challenges and specialized workouts
★ All access pass to custom training programs ($500+ value)
★ HD exercise videos with PRO audio coaching
★ Do web workouts on the www.skimble.com website
★ Created unlimited workouts including Shakercizer
★ Access PRO-only community forums with trainers
★ Enjoy an ad-free experience & more!
★ PRO+ is available for $6.99/month. PRO+ three (3) months is $20.97 and six (6) months is $41.94 USD.
Everything tracked with Skimble's Workout Trainer application is synchronized with the Skimble.com website, so you can track your progress online, and connect with the active community of millions that have made Workout Trainer a top free Android app in Health & Fitness. Crush your 2015 New Year's Resolution with us!
Get healthy today with Skimble's Workout Trainer app!
The WorkIt gym workout tracker app for android provides a quick and easy to use solution for logging your workout exercises. It comes pre-loaded with over 150 different weight training and cardio exercises, complete with animations and descriptions. You also have the ability to create your own exercises to try out in the gym! Create your own workout routines by grouping together exercises, and track your progress as you lift! All your lifts are automatically logged as your work out and can be reviewed and edited at will! Statistics are also kept for each individual exercise!
+ Over 150 Exercise animations and descriptions
+ Exercises ordered by target muscle group
+ Search function to find exercises
+ Create your own exercises
+ Keep track of weight and reps for each lift
+ Keep track of duration, calories burned, distance traveled for cardio exercises
+ Create your own workout routine
+ Add a description to your workout routine
+ Set days for specific workout routines
+ Calendar to view and edit workout logs
+ Graphs automatically keep track of max weight lifted and max reps
+ View statistics such as averages and maximums for each exercise
+ No special permissions required
+ Fast, Responsive and Easy to use so that you can workout in the gym without hassle!
- No ads
- Group your favorite exercises into customized routines and sort them the way you want
- Logging of sets requires a minimum of effort and you can quickly review your recent sets and personal best
- A wide range of exercise types are supported: Reps - weight, time - distance, weight - time, time only and reps only
- Add notes or comments when logging your sets
- 1RM (one rep max) is automatically calculated for each set logged
- Share your workouts on Google Fit, Runkeeper, Dailymile, Facebook, Twitter and Google+
- Countdown rest timer that starts automatically after a set is logged. A rest period can be set up for each exercise
- Detailed history of previous workouts
- Backup and restore your log data via mail, local storage or cloud services (Google Drive, Dropbox, etc.)
- Visually pleasing user interface with easy navigation
Features available through in-app purchase
- Stats featuring adjustable graphs for each exercise showing either max weight, total weight, total repetitions or 1RM (1 rep max). Enables you to quickly overview and track your progress
- Overview of your achievements at the gym giving you motivating facts about your workout history. For example: “Heaviest lift”, “busiest month” and “longest workout”
- Automatic cloud backup done in the background while you use Redy Gym Log - you’ll never loose your exercise data, even if your phone is lost
- Export feature that allows you to work with your fitness data outside the app (in for instance Excel)
- Modify or delete the contents of your USB storage: Needed for backup and export functionality
- Full network access: Needed for automatic backup functionality
- Google Play billing service: Needed for in-app purchase
- Access protected storage: Needed for backup and export functionality
- Find accounts on the device: Needed for automatic backup functionality
- View network connections: Needed for automatic backup functionality
This time 13 is your lucky number! 13 weeks is enough for you to build the body of your dreams with this revolutionary bodybuilding system that will push your body beyond the limits, this program will take you to the next level, helping you build a strong, muscular figure.
What you will find in the app?
- The 13 Weeks Dream Body Workout Plan
- The 13 Weeks Dream Body Meal Plan
- 13 Weeks Charts for each Exercise to Watch Your Progress
- Log Transfer System to See your Last Workout Entries
- Back-up Service to Keep your Log Safe
- Nutrition, Supplements and Bodybuilding Tips that will help you to achieve the body of your dreams
- Share with your Facebook Friends your Daily Performance
Nothing can stop you from achieving your physical goals!
You will get big, and you will get strong. But you have to do exactly as I say. Ready? Of course you’re ready! Well then, what are we waiting for…let’s get lifting.
This is the Lite version of Dream Body Workout Plan Pro. To unlock all the features please upgrade to Pro version.
If you're looking for a clean, fast and easy to use workout log tracker, then Eat Lift Sleep is your answer. Easily track your data and view your history, progress and goals in one simple app. (Try doing that with a notepad and pen). So if you're looking for a gym workout log tracker, Eat Lift Sleep is your answer.
300+ exercise database with unlimited custom categories and exercises.
Workout Bubble! Multitask
Timer with vibrate and/or sound
Graphs/Progress charts for exercises
Pre-define sets/reps before your workout.
Add notes to workouts, sets or exercises.
Google Calendar Integration (workout reminders).
Over 300+ exercises
Support for weight/reps, reps/time, reps only, time only and cardio exercises
Unlimited custom categories and exercises
Build and make your own workout routines easily.
Download routines (coming soon)
- Modify or delete the contents of your USB storage: Permission used for import/backup/export feature.
- Add or Remove / Creating Accounts - Used to add Eat Lift Sleep Account to device
- Use / Find accounts on the device - Used to pre-fill email address when signing up.
- Control vibration: When timer finishes device vibrates (You can turn off in settings)
- Prevent device from sleeping: Ensure when screen is off that when the timer finishes device still vibrates/sounds.
- Draw over other apps - Beta feature which allows for using the app while in another app. (Similar to FB Chat heads)
- Google Play billing services - Used if user wishes to upgrade to PRO. (Optional)
- Read sync / Toggle Sync - Enables auto-sync of app
* Full workouts for home & gym
* Create custom workout routines
* Clear 3D-animated exercise videos
* Written exercise instructions
* Workout reminders (only if you want them, of course!)
* Earn rewards for exercising
* Progress tracking: track over 30 values!
* Personal trainer Brad Fit :)
* Google Fit integration
WHAT MAKES VIRTUAGYM SPECIAL
- It just works: our users have burned over 3,500,000,000 calories in total already.
- We have a huge exercise database with 2000+ exercises (and we’re adding more every week!)
- You get insight in everything: from burned calories to total minutes you exercised, and distance traveled. You can track your progress over time: weight, waist size, BMI, body fat, number of pushups, arm size, chest size, VO2max and many more.
- Our workouts can be done by everyone: men, women, beginners, gym rats, dumbbell owners and people who have no materials at all. You can easily change the weight and number of repetitions.
- It’s fully integrated with Virtuagym Food: our calorie, carb and fat counter. Download both apps to get in shape faster than ever. There’s no other app offering such a complete solution for fitness & nutrition tracking on one single platform!
FOR A VARIETY OF GOALS:
Whether you want to lose weight, build muscle or stay in shape: we have a workout for you. A sneak preview:
- Home workouts
- Gym workouts
- Abs, butt and leg workouts
- Triceps, shoulder and chest workouts
Our workouts are great for both men and women. If necessary, you can easily change the number of reps or the weight yourself. There are strength training and weight lifting exercises, exercises for a flat tummy, to lose belly fat, for weight loss, for building muscle and bodybuilding, for staying in shape and for beginners who want to get in shape. With our fitness app, you’ll find what you need to get in shape!
- Virtuagym Fitness: our fitness tracker with workouts for home & gym
- Virtuagym Food: our calorie counter for nutrition tracking
With both apps, you’ll have all tools at your disposal to reach your fitness goals. You can also connect your Fitbit via virtuagym.com and get access to more workouts, our online community and much more.
Do you miss an exercise? Found a bug? Recommendations for the next version? Let us know! Feedback is always greatly appreciated. If you find a bug, please email us at email@example.com. Rating 1 star doesn’t help us to solve it.
LIKE VIRTUAGYM FITNESS?
Please rate us 5 stars, so we can keep improving it :) We’re continuously working on new features and we continuously add new 3D-animated exercises. If you have any suggestions, let us know. If you want to stay updated, get useful fitness tips or if you need motivation: follow us on Facebook and Twitter!
The app focus is on main functions like saving your exercises and sets. On the homescreen your can direktly see, when your last training was and which muscle group you have trained.
ATTENTION: This app contains advertisment. It is the only way to offer a free app in the future.
Ads are ONLY shown DURING the runtime of the app. There is NO adware and no phone data is readout of your phone. There are NO push notifications or icon ads. Thanks for your appreciation!
If there are any improvement suggestions, please feel free to contact me via e-mail.
If you like the app, please rate the app in the market!
Have fun doing your workout!
Jucy is a perfect bodybuilding workout logging app, Jucy Workout tracker app helps improve your workouts in the gym, improve your performance, log workouts, track statistics, body measurements, manage exercises and workout routines and its your ultimate workout trainer app. Jucy is the ultimate bodybuilding app for professional bodybuilders as well as for novice sportsmen & sportwomen. Jucy Workout Gym Log & Fitness app is being developed by professional athletes, which guarantees Jucy to be the most intelligent, effective, simple to use handy bodybuilding workout logging app, its like having your own personal workout trainer.
The Jucy Workout Log, Gym Log & Fitness Log is designed to work with less user input: This way you can spend more time working out and less time entering your results. This Jucy Workout Gym & Fitness Log is the best workout app for logging any other activity be it Skiing, Swimming, Jogging or any other Cross fit training program.
Jucy Workout Log tracker does not contain any ads.
Why Jucy Workout Gym Log & Fitness is the Workout App for you:
✮ Workout routines and plans
✮ Stats and graphs
✮ Add your own and manage existing exercises for any kind of sporting activity
✮ Backup and restore workouts, exercises and history.
✮ Cloud backup.
✮ Notes for workouts
✮ Rest timer
✮ Body measurements
✮ Export your workouts into a CSV file format
✮ Supersets, drop sets and other types of connected exercises
✮ Clean and simple UI
Jucy is free to try for one and a half month and costs just ~2 USD after the trial period ends. Jucy is optimized for phones and tablets and is being developed rapidly with major updates & upgrades.
Recently released version of Jucy Workout Log contains the most requested feature:
Cloud Backup - now it is possible to make backups to Google Drive and restore the database without even quitting the program. More importantly, you can configure Jucy to perform backups after every workout automatically, which will guarantee that the data will be in safe and always available.
Jucy Bodybuilding Workout App
Jucy Workout Gym & Fitness Log is your best Bodybuilding workout app, logging workouts, body measurements, tracking statistics, managing exercises and workout routines. Jucy is versatile and suits for Bodybuilding gym, fitness, swimming, skating and everything else you can measure. No other bodybuilding workout app is as good as Jucy.
Follow us on Social Media
Facebook - https://www.facebook.com/pages/Jucy-Workout-Sport-Log/260962784034217
Google Plus - https://plus.google.com/107900447764703733540/posts
NETWORK COMMUNICATION - Request license status, make/restore backups to/from Google Drive
STORAGE - make local backups
SYSTEM TOOLS - prevents from sleeping during workout
Get fit with the MapMyFitness community. Log over 600 different types of workouts; record GPS-based activities to view detailed stats; log on to the web to join Challenges, connect devices and view 24/7 activity data.
ALL THE FEATURES YOU NEED TO SUCCEED
☆ Gear Tracker - Add your athletic shoes and start tracking mileage with Gear Tracker. Help yourself avoid common injuries and get notified when it’s time for a new pair.
☆ 600+ Activities - Log and record workouts with the largest selection of activities, including running, cycling, walking, gym workouts, cross training, yoga and tons of others.
☆ Workout Stats - Record GPS-based workouts with customizable voice feedback for precise stats like pace, route, distance, calorie burn, elevation profile and more.
SHARE FITNESS & NUTRITION DATA
☆ Share Data - Sync your account with other health and nutrition apps like MyFitnessPal and Google Fit.
TRAIN LIKE A PRO WITH MVP MEMBERSHIP
☆ Go MVP - Be a premium member for an ad-free experience and access special features like heart rate analysis, personal training plans, audio coaching, and Live Tracking.
☆ MVP Members Only - Enjoy exclusive offers and promotions from our partners.
JOIN THE COMMUNITY
☆ Activity Feed - Share your progress and see what friends are doing on your Activity Feed. Whether you’re a beginner, casually active, looking to rededicate yourself to fitness or an athletic enthusiast, you’ll fit in perfectly with our 30+ million member strong community.
☆ Social - Share your progress and workouts with friends on social media.
MORE FEATURES ON THE WEB
☆ 24/7 Activity Graph - Connect devices to view steps, sleep, workouts and more, all in one expertly designed graph.
☆ Import Data - We make it easy to connect and import data from the best activity tracking devices in the industry. Connect devices from Jawbone, Misfit, Fitbit, Garmin, Withings and more (Bluetooth Smart™ and ANT+™).
☆ Challenges - Join Challenges for some friendly, virtual competition, climb the leaderboards and win prizes.
Be sure to visit us at www.MapMyFitness.com for the full experience.
Should you choose to upgrade to MVP, payment will be charged to your Google Wallet account at confirmation of purchase. The monthly subscription costs USD 5.99 per month while the yearly subscription costs USD 29.99 per year or USD 2.50 per month. Subscription renews automatically unless cancelled at least 24 hours prior to the end of the current period. There is no increase in cost when renewing.
Subscriptions can be managed and auto-renewal turned off on wallet.google.com and click on ‘Update or cancel your subscription’ on the Transactions page after purchase. Once purchased, the current period cannot be cancelled. Any unused portion of a free trial period is forfeited if you choose to purchase a subscription to MVP.
Under Armour Connected Fitness powers the complete digital product suite of MapMyFitness, including MapMyRun, MapMyRide, MapMyWalk, MapMyHike, and the Under Armour Record app. Our mission is to make all athletes better by providing the digital connected fitness products they need to train, perform and improve.
And talk about a workout! Calisthenics Trainer's rep counter is slower than most people do their exercises, packing more muscle building work into smaller rep sets.
Every 30 days days you will be required to take a test for each of the fitness categories to see how many reps you can do. After you finish the test, the app will remind you how many you did on the last test so you can gauge your product.
The app features the following 8 exercises, and includes a help section to help explain how the program works and how to perform each of the exercises. It is highly recommended that you at least read the 'instructions' section of the help screen.
Triceps Push Ups
Chin Ups (palms toward you)
Pull Ups (palms away from you)
Ideally, you should do all 8 exercises at least 3 times a week, but the program doesn't lock you into any given workout schedule. It lets you work out when it is convenient for you.