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

169,043 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

122,301 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

63,188 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

53,950 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

6,218 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

5,190 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

14,511 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

30,631 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

169,043 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

122,301 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

63,188 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

53,950 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

6,218 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

5,190 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

14,511 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

30,631 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

EXERCISE MYTHS-Read!
Great info & good read. Thanks

crazymoon5 crazymoon5 2018/01/16, 03:15 PM
Let’s do this sh#t, lol :-)
Howdy all. 41 male reasonably fit. Been goin gym 3-4 times a week for 12 months. Have achieved fairly lean body type. Now using this program to build bulk, helping me focus on particular muscle groups in a structured program. So far am loving it....

crazymoon5 crazymoon5 2018/01/16, 03:09 PM
Diet thread
bb1fit Ok, thought I would start a thread exclusively related to diet, and post when possible, diet thoughts, diet types, how to start diets, maintenance, etc. Basics, and then some. These will be posted as time permits..:) Ok, for the first in...

Swapna_soma Swapna_soma 2018/01/16, 12:36 AM
My program is not working
Kira_death50 Hi ads! Your workout is perfect for bulking up. And if you've been doing it diligently in the proper way that is right posture, right technique etc you should see results in about 3 months itself. The fact that you're seeing minor c...

aungmyinthu aungmyinthu 2018/01/13, 04:43 PM
Hi I'm Eric. Cardio is my thing.
Just joined Elite Gym and Fitness in Koh Samui, Thailand (Nathon Town). Starting tomorrow, I will be on a cardio plan three times a week -  Monday, Thursdays, Saturdays. I used to be a competitive Junior Tennis Player in San Diego, California. ...

2018/01/12, 06:33 AM
Introduce yourself
Hiya! My name is Tasha.  I've used this site for a couple of years on and off for training plans, but this is my first time interacting with the community.  I decided to join this group, simply so that I can surround myself with like-minded peo...

ms_arbez ms_arbez 2018/01/04, 06:42 AM
Weight's or Nah
Hello, I am a 24 year old female who weigh's 267lb's. I want to loose 100lb's in a year as well as gain some muscle mass. Any tips from the guru's of expertise in the gym world would be appreciated. I have no clue what I am doing!

Jinx1993 Jinx1993 2017/12/18, 02:07 PM
My name is what....My name is who.....Chelsee!
Hello, My name is Chelsee and as you can see I can be quite a jokester, seen above with the slim shady/Eminem joke. I love puns and cheesy gestures. I love to read, write, listen to music, watch tv, and tour the world. I have joined as a way...

Jinx1993 Jinx1993 2017/12/18, 02:04 PM
Build Muscle/Loose Weight
Hello, I am 267 lb's and want to loose 100lb's in a year. I you could provide any tips and suggestion's you guys have used to help kickstart your health of awesomness journey it would be great! I am just starting out as my apartment has a sm...

Jinx1993 Jinx1993 2017/12/18, 01:58 PM
Workout program advice
I need help finding a workout routine for weight loss I'm 5'5 170 pounds I'm eating about 1700 calories a day. I jog for 1 hour 30 in the morning and 30 min once i start my main workouts do cardio for 30 minutes and do dumbell exercises for anothe...

2017/12/14, 12:00 AM

Latest FLogs

15 Jan
Missed cardio training

Pingustein Pingustein 2018/01/17, 05:47 AM
First Day
I was going to do before pictures this morning before I headed to College but I forgot. I did a 13 min warm up on an elliptical, which is where I sweated the most. I could also not do 3 sets of 15 reps for the leg raises. I only managed one set of...

smileygal19 smileygal19 2018/01/15, 04:07 PM
14 Jan
I fucking suck at abs exercises. Still short on reps and sets.

Pingustein Pingustein 2018/01/14, 08:48 AM
13 Jan
Short on reps and sets Do better next time

Pingustein Pingustein 2018/01/13, 09:38 AM
Just joined Elite Gym and Fitness, Koh Samui, T...
I'm interested in cardio, all types. I want to one day run a 6 minute mile--let's check again in 6 months and then 1 year. Last time I ran a mile I was 16 years old. I have no idea if I can even walk a mile now.

2018/01/12, 06:23 AM
9/11/2018
Biceps and triceps

luisgandrade luisgandrade 2018/01/11, 07:49 PM
Begin
I just found this workout plan and created a cardio plan as well as a strength plan.  As I feel that cardio is more important, I will do cardio on Monday, Wednesday, and Friday.  I also started the First Time in the Gym Workout for strength traini...

bamsel bamsel 2018/01/10, 06:49 AM
1/9/2018
Abs, back

luisgandrade luisgandrade 2018/01/09, 01:53 PM
1/8/2018
Shoulders and ab

luisgandrade luisgandrade 2018/01/08, 07:17 PM
beginner Phase
I am returning to the gym after a long time away. How long should I do the beginner phase? Dave

dplum22 dplum22 2018/01/08, 06:14 PM