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

283,663 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

179,738 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

81,140 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

97,985 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

8,588 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

6,179 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

20,359 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

46,197 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

283,663 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

179,738 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

81,140 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

97,985 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

8,588 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

6,179 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

20,359 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

46,197 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

New start🏋
Hello friend! I am new here. I am starting weight  lifting from tomorrow. Thank you

Devashypatel Devashypatel Yesterday at 11:21 AM
I'm new, any tips are welcome
Hey, my name is Jade. I'm new to this site and fairly new to working out. Any tips are welcome and greatly appreciated. At school I was in a weight training class and that helped a lot but over the summer I want to continue to workout, especially ...

Jade14 Jade14 2019/08/13, 05:23 PM
Obliques
Hi, I've been doing four sets of each excercise. For obliques I do crunches with my knees bent to the side then swap sides...do I do two on each side (totaling four) or four on each side? Thanks!

grocockchris grocockchris 2019/07/23, 10:02 AM
I need Attention plz
ClarkKent99 You are getting so much attention here ---How?

Noshi9090 Noshi9090 2019/07/23, 12:59 AM
New to the Group, but not this site.
I don't know where to start I am prior military, and I mostly work out, for the health benifits. I am not saying that I was perfect before the military but after multiple deployments, working out 5-7 with a consistant schedule helps deal with str...

ClarkKent99 ClarkKent99 2019/07/22, 11:38 AM
JOIN US - GROUP IS OPEN TO ALL MEMBERS!
Is there any active groups here?

ClarkKent99 ClarkKent99 2019/07/22, 09:41 AM
Just getting started
Hi y'all. I am so glad I found this group. Looks to be a great place to start my journey. My name is Alysha and this is my first fitness journey I am starting on. Today will be my day one in the gym and I am feeling pretty excited. I can't wait to...

Alyshalove06 Alyshalove06 2019/07/17, 10:23 AM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:42 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:42 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 02:41 PM

Latest FLogs

Weights for 8/19 legs
Squat 185x15 225x12 285x6 295x5 Leg press 10px15 12px12 14px6 16px5

bikeride68 bikeride68 2019/08/18, 03:09 PM
Day 1
This is it. After 3 years of doing nothing but sitting on my butt all day with studies and whatnot, I've finally decided to get my act together and start exercising again. Main reason being, I know I am getting fat. I know I am getting unhealt...

AaronAce AaronAce 2019/08/15, 10:22 AM
First workout!
I started the program today was excited to see the examples of exercises on the website :) I felt great to get back into my love of the gym. Not gonna lie it was terribly hard to do crunches, however I'm gonna keep at it and I KNOW results will...

Rockcolor30 Rockcolor30 2019/08/05, 08:30 PM
Day 1
Hey fellow Brad and Chads, this is my first day on this new website, and i like it, it really fits me and my giant ego

tylerpell36 tylerpell36 2019/07/31, 02:19 PM
Hey Y'all
Haven't checked in for awhile, but I've been in the gym doing the workouts. Heck, I even found a gym on vacation. Anyway, I'm been doing the 1st time In a gym plan all this time. I've added a few more moves, and I'm really loving the workout tim...

copperblonde copperblonde 2019/07/17, 01:07 PM
Day 1
Today is day 1 of my journey to get happy. I plan to go to the gym after work and perform my entire planned workout. I am feeling more motivated today and I am praying for strenth to follow my goals.

Alyshalove06 Alyshalove06 2019/07/17, 10:20 AM
Starting Gym
Starting Gym from Tommorrow never been before Wish me luck

TJ_Rasul TJ_Rasul 2019/07/14, 05:50 PM
Starting Gym
Starting Gym from Tommorrow never been before Wish me luck

TJ_Rasul TJ_Rasul 2019/07/14, 05:50 PM
den 1
malko sum demotivirana , no shte go napravq . Samo taka moga da postigna dobri rezultati

keva0410 keva0410 2019/07/14, 12:42 PM
I need Attention plz
I am 33 years woman. I joined gym but after 20 days only (. 3) I loose weight. My instructor is not gud trainer. Plz plz guide me workout for at least 3 months workout routine week wise.your gym workout routine is for 1 week and in next week what...

Noshi9090 Noshi9090 2019/07/13, 03:13 PM