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

217,721 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

148,271 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

71,144 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

73,340 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

7,247 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

5,663 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

17,092 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

38,110 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

217,721 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

148,271 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

71,144 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

73,340 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

7,247 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

5,663 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

17,092 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

38,110 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

I'm New :)
Hey loves, I'm New here and would love to get into shape, right now I'm going for a lean look, Once I hit the gym I may bulk. Anyways right now I'm attempting a 30 day squat challenge. If you're interested in my progress, stop by my Instagram @s...

stephaniefitnez stephaniefitnez Today at 09:53 AM
New here; 2 weeks in
2 weeks in and liking my gym schedule.  I wish there was an easier way to modify my calendar when life gets in the way and I have to move my rest days around.

COLJOH COLJOH 2018/08/13, 03:05 AM
Sup Guys
Hey everyone, was a college athlete getting back into health and fitness for the first time in a few years. Been working out here and there but nothing consistent or disciplined. So I’m ready to try this!!

Domhayes42 Domhayes42 2018/08/12, 06:20 AM
web App
dose anyone know if the web site has a APP for smart phones?

Anthonyrmk800 Anthonyrmk800 2018/08/08, 01:11 PM
New Here
Hi, My name is Anthony. Does anyony know if there is a APP for this web site?

Anthonyrmk800 Anthonyrmk800 2018/08/08, 01:07 PM
Introduction
Welcome to FT, good luck on getting back into shape as well as enjoying the thrills of a young one.

Jac48 Jac48 2018/07/26, 12:59 PM
Started 7-25-2018
Welcome to FT and good luck!!

Jac48 Jac48 2018/07/26, 12:58 PM
weightloss and muscle gain @ same time.
Avoid the pills.  Lift weights on some days and incorporate cardio other times.  Working out hard will help you get stronger AND loose fat.  Don't think of size ie bulking up and loosing weight.  Remember muscle weighs more than fat.  Focus on STR...

COLJOH COLJOH 2018/07/25, 12:27 AM
Calendar Sync
Any tips on syncing calendar with iphone?

zgreer75 zgreer75 2018/07/24, 09:43 AM
Keto is KING
I was finally able to drop the weight. I got up to 289 and just about 3.5 months ago my wife came to me with this keto diet idea. I was willing to try anything to help her out. I am now down to 231 and still dropping. I changed up my work outs and...

dkimbell dkimbell 2018/07/21, 02:06 AM

Latest FLogs

Losing weight
Hi, I am 16 and want to lose weight. I have struggled with weight issues since second grade when I got sick. I HATE how I look and have very bad self - esteem issues because of it. I am 5'5 and now 195 as of yesterday. I don't look like it at all ...

bvbgirl4ever16 bvbgirl4ever16 2018/08/11, 12:11 AM
nom-noms
8 am: cofee + whipped cream 9 am: salad: avo, tomato, sd tomato, parmesan, toots, shrooms, egg, oil,

skisosiil skisosiil 2018/08/10, 01:08 AM
Foods
9 am: coffee, avocado-egg-sdtomato-chicken-olive-oli-salad water+water 2pm: caffe latte + water

skisosiil skisosiil 2018/08/09, 06:01 AM
In the gym on my own for the first time
45 min excercise 10 on a trackmill Legs: 2 sets 15 reps of Bench press 2 sets 20 reps of outer thigh press 3 sets 20 reps of inner thigh press 2x20 reps of calf rises Shoulders'n'arms: 2x20 reps of biceps 2x20 reps of triceps 2x20 ...

skisosiil skisosiil 2018/08/09, 05:55 AM
1St day
I did my first workout today, I feel great physically and mentally. Im proud of myself for actually putting in the effort. Although it may be hard, Id rather choose to workout hard than be fat hard.

Ambria97 Ambria97 2018/08/04, 08:19 AM
July 3 workout on 7/31/18
Returning from vacation so I expect some soreness!

KerriG01 KerriG01 2018/07/31, 07:30 AM
1 month update 💪🏾
OK so earlier today I completed the first phase of my 3 month Mass workout. I finished a few days early since I am on my summer vacation from school so I had more time. The second phase looks tough 😮... I feel fantastic right now though 👍🏾!!! I've...

Seendaddy Seendaddy 2018/07/30, 12:42 PM
Prep Day
Going to start the circuit training tomorrow !! currently 160lbs! got to lose fat and weigh at least 152lbs... #nopainnogain

Jenny1796 Jenny1796 2018/07/29, 12:40 PM
I need tips for weight loss!!
I am 15 and I weigh 90 kgs. I don't have a full round tummy but huge thighs..

21donjon 21donjon 2018/07/29, 10:37 AM
Day 2
I did my 2nd day i worked on treadmill for 11 min. Did alil stomach work with ball Feeling pretty good. Goning to keep going not give up

Dc2015 Dc2015 2018/07/27, 04:47 PM