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

121,862 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

96,264 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

54,393 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

35,603 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

5,259 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

4,695 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

11,641 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

20,482 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

121,862 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

96,264 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

54,393 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

35,603 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

5,259 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

4,695 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

11,641 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

20,482 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: 2017 Motivation Challenge

2017 Motivation Challenge
Stay motivated! Now that the first week of 2017 is behind us, you might be at a difficult point. 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

Fear of working out with the guys!
Heyyy :) I am with you as far as feeling uncomfortable around so many fit people. You can try and pull motivation from them. Or maybe some other options are a 24 hour gym where you can go late at night or extra early when it may not be as busy. An...

SouthernHeart SouthernHeart Yesterday at 12:19 PM
Newbie
New bloke struggling with weight. Need some new ideas on how to lose thus weight.

2017/04/21, 04:14 AM
Hello!
Hi guys and girls I'm just wondering what kind of weight I should be using? I'm looking to, I don't think bulk up is the right word, but put some more muscle on and tone up (dunno if that makes sense :P). I've found a plan that looks good bu...

Chrisflev Chrisflev 2017/04/20, 12:43 PM
NEWBIE
I also was trying to find this out but I saw it stays the same (I think) however you can go into your log and edit the sets and reps of the workout to keep it recorded what you did that day. Then you can leave a comment so if you were too look bac...

Annabelle_07 Annabelle_07 2017/04/20, 08:10 AM
average 14 year old bench press?
Oscar.G I'm 14, I'm 5'11 and bench 200lb, how can I bench more weight and gain muscle faster?---You're not fooling anyone. Not even adults can bench 200lbs easily.

LexmaRq LexmaRq 2017/04/18, 03:46 PM
New to this site.
Hi guys. I've got some questions about what you think will be the best fit for me. I currently run about 2-3x a week, about 5k each run. I'm looking to tone up. What kind of excercise plan is right for me? I'm about 5'7", and weigh about 145lbs ...

Diabola Diabola 2017/04/16, 09:50 AM
bodybuilding teens
I'm 16 and thought I was too young to be on here!

Cowgoddesss Cowgoddesss 2017/04/16, 12:19 AM
I'm Ready to Get in Shape
Basically watch your diet.An 80/20 diet is what I go with.(80% healthy and 20% semi indulgent).Keep your gym routines up and change them as frequently as you feel the need .It keeps your muscles guessing as to what is coming next,therefore preven...

ffeJ ffeJ 2017/04/12, 08:37 PM
Chewing and spitting out food?
I engaged in that behavior a lot when I was more active om my eating disorder.  With that said there are times at current where I do partake in the behavior, and the food of choice seems to always be sweats/chips (or other deep fried food).   I wo...

2017/04/12, 07:07 PM
Headaches the Day After Shoulder Workout Day
I get really bad headaches the day after I do a shoulder workout day. I can feel it starting in my upper middle back and in my shoulders up my neck to the lower back of my head. I always try to check in with posture when I am doing the exercises. ...

annacorrine annacorrine 2017/04/10, 03:52 PM

Latest FLogs

Introduction
So, I decided to start working out, again. For some reason I had just stopped and didn't care about ever starting again. It was a pretty scary feeling. I have never felt like this before. I would stray away from my workouts, but I would always mis...

SouthernHeart SouthernHeart Yesterday at 10:20 AM
Day 3
So today was back,and I need to keep working hard on my upper body. I really cannot lift too much with it, my back i can do a little over 30 usually. I feel pretty good but definitely cheated and had pizza and ice cream today. Haha! I weighed in a...

jps2 jps2 2017/04/24, 10:31 PM
App
We need an app to use this daily!!!

lewysprince lewysprince 2017/04/23, 05:39 PM
holy moly
Holy moly todays wotrkout really made me sweat. I feel so good after working out wish i would have found this place sooner. Now maybe i will workout alittle more everyday.

fitnessmomma fitnessmomma 2017/04/23, 08:51 AM
Day Two!
Today was my first day doing a full shoulders day. It was good, but I struggled to get a few reps in my last set finished. I also purchased Juice Plus Complete today, so I'm very excited for that to come in! My body is sore but it feels good and I...

jps2 jps2 2017/04/21, 02:32 PM
Digestion and Work-Outs
I've heard that digestion stops when you're working out so its not a good idea to eat before you exercize but we need some fuel to burn and not get weak. What would you recommend? And about how much time does it take to digest boiled egg?

WendyGarmany WendyGarmany 2017/04/21, 06:25 AM
Digestion and Work-Outs
I've heard that digestion stops when you're working out so its not a good idea to eat before you exercize but we need some fuel to burn and not get weak. What would you recommend? And about how much time does it take to digest boiled egg?

WendyGarmany WendyGarmany 2017/04/21, 06:24 AM
Day One- Core/Legs
Today I went to the gym from 12:15 to about 1:40...not my longest work out. I did all of the exercises except for the calf raises because someone was on the machine for too long. May I'll do them before bed.  The abs were hard for me but having a...

jps2 jps2 2017/04/20, 01:54 PM