Welcome to FreeTrainers.com

Since 2000, FreeTrainers.com has created free customized exercise workout plans for over 2 million people. We realize that not everybody has the same fitness goals and that is why all of our workout programs are custom made for you. We help people lose weight, tone up, gain muscle, increase cardiovascular fitness, increase strength, connect with others through support groups, learn about exercise and nutrition.... etc. We hope you will find FreeTrainers.com to be a useful and important resource in your quest for a healthier you.


Our free customizable workout plans

Simply select one of the workouts below to get started.

Gym training workout program

295,742 using this workout

The complete workout plan designed for to use at your local gym. We'll build a personalized program based on your goals & experience. Equipment selection is now possible!

At home workout program

185,278 using this workout

We've created the ultimate in home workouts to give you a proper workout to experience the benefits a gym does.. but in the comfort of your home!

Cardio workout program

82,916 using this workout

Include a custom cardiovascular fitness plan to improve your weight loss success by boosting your metabolism, fighting depression and much more!

12-week mass & strength program

102,504 using this workout

Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains!

Resistance bands workout program

8,799 using this workout

Resistance bands are an effective and affordable solution to get a full body workout in the comfort of your home for remarkable results!

Exercise ball workout program

6,262 using this workout

One of the biggest benefits of using a Swiss exercise ball with exercise is the strengthening of your core! Experience something new today!

Circuit training workout program

20,884 using this workout

Quick & effective describes our custom circuit training plans. Burn calories, improve cardiovascular health and more with each session!

First time in the gym workout

47,552 using this workout

Visit your local gym with confidence and direction with our dedicated first timer workout. We introduce you to various machines and your muscles!

Gym training workout program

295,742 using this workout

The complete workout plan designed for to use at your local gym. We'll build a personalized program based on your goals & experience. Equipment selection is now possible!

At home workout program

185,278 using this workout

We've created the ultimate in home workouts to give you a proper workout to experience the benefits a gym does.. but in the comfort of your home!

Cardio workout program

82,916 using this workout

Include a custom cardiovascular fitness plan to improve your weight loss success by boosting your metabolism, fighting depression and much more!

12-week mass & strength program

102,504 using this workout

Our twelve week program designed for advanced athletes to help them see exponential improvements with their strength & muscle gains!

Resistance bands workout program

8,799 using this workout

Resistance bands are an effective and affordable solution to get a full body workout in the comfort of your home for remarkable results!

Exercise ball workout program

6,262 using this workout

One of the biggest benefits of using a Swiss exercise ball with exercise is the strengthening of your core! Experience something new today!

Circuit training workout program

20,884 using this workout

Quick & effective describes our custom circuit training plans. Burn calories, improve cardiovascular health and more with each session!

First time in the gym workout

47,552 using this workout

Visit your local gym with confidence and direction with our dedicated first timer workout. We introduce you to various machines and your muscles!


New exercise pictures, thanks Pro-Fit!

Thanks to the generosity of Jason and Henderson from Pro-Fit Health Club we were able to use their first-class facilities to take some new exercise pictures! They even let us shoot after hours and stayed with us until we were done, and they did all of this for free! Their generosity, plus their facilities and services, makes this gym impossible to top.
Visit Pro-Fit Health Club Location
Of course, we would also like to thank the entire photo team involved for the hard work! Thank you Danielle, Pete, Vlad and Tara!

Featured group: 2018 Motivation Challenge

2018 Motivation Challenge
Stay motivated! Have you made a new years resolution to start a new workout program? Are you still waiting to start it? Have you already started it and are now having trouble keeping it up? We would like to help you during this period by creating a group for people facing similar challenges.

Everyone is welcome, regardless of your goals, age and gender, as long as you'd like to try to stay motivated with the rest of us.
Go to group

News

2016/10/26
New photos!
We have just finished updating the last batch of old exercise photos with some great new high quality, high resolution photos! This was only possible because of the hard work and generosity of the team that was involved in the photo sessions. We are very grateful to have such good friends helping us out.
2016/03/06
Timezone, Facebook, Google
In the last couple of months we've been busy working to add some new features for you. The most notable feature that we have added is support for local time zones. Since we all live in different parts of the world, it's nice to be able to see all dates and times in our local time. This is especially important for workout plans, where "today" might not be the same as "today" on the server. We tried to guess your time zone from your browser, but if we got it wrong, you can set it yourself in your account settings page. The other important new feature is the ability to create accounts and log in with Facebook and Google. This should simplify the registration process for many people and it makes one less username/password which you need to remember.

Our Community

Discussion forum activity

Starting fresh
Howdy y'all. I am starting a new journey. I have ADHD and some anxiety issues. I am also a recovering pain medication addict due to long term pain management. Since I started therapy 4 months ago and put on new medications, I have gained 21 lbs. I...

SunnyLeo SunnyLeo 2019/11/16, 08:37 PM
Just looking for motivation buddies
Well I would love to get motivation from someone as well since it’s important u know :))

YoussefAmr YoussefAmr 2019/11/07, 05:45 AM
I need Attention plz
Hello.  What's your current diet and workout routine like? Maybe it's your nutrition that's not doing you any favors and it isn't the actual workouts. -K

Kimmehjean Kimmehjean 2019/11/01, 10:20 AM
💪 Daily check-in 💪
Adrian Are you still on track?  What have you done today? Regular check-ins will increase your chances of sticking to your fitness goals! ---i'm not at all sure, I gana do my exercice tonight

dellahidah dellahidah 2019/10/30, 08:20 AM
Warm up exercises
Hi I go spinning twice a week and would like to start a gym exercise programme soon. What warm up exercises/cv/stretch shoud I be doing based on the fact i spin twice a week? Thanks

roosborne roosborne 2019/10/24, 03:16 AM
Achievable Goal?
Hey,  I'm Laura, I'm an officially ex-gamer.  I sit for most of the day as I crochet and knitt for income.  I do take medications that easily pack on the pounds.  I"m 150lbs over weight.  I like the home gym workouts - I did my first workout last ...

Xynen Xynen 2019/10/17, 11:29 PM
Excited and Nervous
Hi Vanessa!  My name is Catalina Roberts, I would love to chat to you about changing your life in regards to your overall diet and workout plans! I currently use freetrainers to help focus on mass muscle building and I would love to help you th...

Fitnessgodess13 Fitnessgodess13 2019/10/08, 07:26 PM
Help Me!!!
Fuck that nigga. He’s insecure himself if he’s bringing you down. Be great sis!

Slim.Rico Slim.Rico 2019/10/02, 11:58 AM
Daily Check-In's and motivation 2019
Have not touched this in a while, been going well. Legs/abs Monday, Chest and Tris on Wednesday - good week.  Finally getting back to where I was over a year ago.

Jac48 Jac48 2019/09/12, 09:20 AM
Just trying to lose a little bit of weight
I'm new and do have a butt.. I am 145lbs and 5'2. I would like to get rid of body fat... Any tips?

2019/09/05, 08:40 PM

Latest FLogs

Bad start
11/18/19 Today i started my workout calender and i already woke up from a bad sleeping position last night. i fell like crap but this is for my personal fitness merrit badge in the BSA. my body fells cramped but besides that, im awake.

ToBerlinWeGo ToBerlinWeGo 2019/11/18, 08:42 AM
Starting fresh
Today is the first day of the rest of my life. Add after a lot of struggle and a lot of planning the last thing on my list was to sign up for an exercise program and nutrition program. These have been the most difficult areas of my life. Hopefully...

SunnyLeo SunnyLeo 2019/11/16, 09:29 PM
test
a

Kosto5o Kosto5o 2019/11/11, 04:07 AM
miss
weight 103.7 height 6.2

mislee mislee 2019/10/31, 12:29 AM
Achievable Goal?
1lb/week for 100 weeks? 2lbs/week for 50 weeks? 3lbs/week for 34 weeks? or even... 4lbs/week... I'll check it out - maximizing weight loss and tone.  I'd rather have muscle n stamina n look like Blaziken instead of Snorlax. Pokemon by the...

Xynen Xynen 2019/10/16, 11:56 PM
Body Aches
As we get older, our bodies change in a variety of ways. Something that has been bothering me for a while has been random body aches/injuries that can't be explained. Yesterday, I woke up feeling fine but when I went to the gym, my left elbow was ...

mrtsang mrtsang 2019/10/16, 01:18 PM
Mon 7th oct
If you want it, it's yours.. keep focused

jemima11 jemima11 2019/10/06, 09:07 PM
PUSH DAY
1)Barbell bench press 5 set to failer 2)Dumbell Shoulder press 5 set tofailer 3)Dip for chest 4 set to failer 4)Barbell machine shoulder press 4 set  4)Push up 4 set  5)font raise 4 set 6)Side rateral raise 4 set 7)ABS  8)Cardio 40...

gorn.athlete gorn.athlete 2019/10/01, 06:52 PM
day 1 starts today
i will be starting my journey today to healthy better lifestyle going to be a long hard road but its deff worth it LETS GET IT

bigcell561 bigcell561 2019/09/30, 02:19 AM
WORKOUT PROGRAM
Day 1: legs Day 2: shoulders Day 3: back + biceps Day 4: chest + triceps

gorn.athlete gorn.athlete 2019/09/19, 10:33 PM