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

297,870 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

186,323 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

83,222 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

103,399 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

8,849 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

6,284 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

20,989 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

47,794 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

297,870 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

186,323 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

83,222 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

103,399 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

8,849 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

6,284 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

20,989 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

47,794 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

Training with hernia
Hi everybody, my name is Almir, I'm 37 years old and for the first time in my life I've joined the gym. Honestly I have no idea what I'm doing, I just wont to lose some weight and gain a bit of muscle definition...and yes I ride a mountainbike an...

Almir_C Almir_C 2019/12/06, 07:54 AM
Want to loose tummy n love handles?
I am good in running n focusing on being better.My legs are in good form as I keep focusing on how to slim n fit but problem is that I have to reduce my tummy n love handles.I don't know how to reduce them.Even I also joined gym but i am doing han...

Heftyy Heftyy 2019/11/29, 04:34 AM
write my paper rv
Write My Paper - EssayErudite.com Looking for an expert to write my paper for you? You are at the right place. Providing superior writing service appears to be our main specialization and passion. Our website is the best destination for...

GalenOt GalenOt 2019/11/27, 04:00 PM
New in Ontario
Hi, I'm starting a new routine after several years without much exercise. I need to lose weight and improve cholesterol and blood sugar. When I was younger I did moderate weight training. I enjoy it more than cardio. So I came looking for a practi...

vaneramos vaneramos 2019/11/25, 04:35 PM
Hola
Hola soy nuevo en el grupo y la semana que viene empiezo en el gimnasio. Mi objetivo es prepararme para entrar en el cuerpo de bomberos. Me queda un largo camino, pero estoy muy motivado. Mi destino es mi motivacion

Damianb Damianb 2019/11/25, 01:56 AM
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

Latest FLogs

Starting on the 9th
153lbs

Tendrenugget Tendrenugget 2019/12/04, 09:14 PM
12/1/19
Hi

Jwagaman Jwagaman 2019/12/01, 06:51 PM
12/1/19
1st workout using Freetrainers

Chalfitz Chalfitz 2019/12/01, 08:22 AM
December 1, 2019
hi

Rebecca8945 Rebecca8945 2019/12/01, 02:22 AM
Better this time
I went through the whole routine today and it was easier than last time. I increased the back, biceps and leg exercises from 8 lbs. to 10 lbs., no problem. The BK pushups were still hardest of all, but I got through them and did the inclinded push...

vaneramos vaneramos 2019/11/29, 01:54 PM
Tough workout
The entire workout took about an hour. This time I remembered to do two reps of everything that called for it. For some reason the single arm overhead extensions were ok this time, even 2 reps with 8 lb weights. The only thing that really kille...

vaneramos vaneramos 2019/11/27, 05:24 PM
First workout
I followed the whole body workout log and it went pretty well. I overlooked the second rep of most exercises. However, I worked through all the stretches and exercises on the log, so I'll call it a good start. I have never done lunges before, and ...

vaneramos vaneramos 2019/11/25, 03:37 PM
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
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Kosto5o Kosto5o 2019/11/11, 04:07 AM