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

200,648 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

138,973 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

68,470 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

66,630 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

6,867 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

5,501 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

16,220 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

35,812 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

200,648 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

138,973 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

68,470 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

66,630 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

6,867 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

5,501 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

16,220 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

35,812 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

Extremely High Cholesterol
I have not heard of such elevated numbers, but they indicate a quick trip to a cardiologist that specializes in meditations to lower cholesterol, not a GP or your PCP not a internist The issue with station based cholesterol lowering medications is...

Mudiver Mudiver 2018/05/25, 11:34 AM
Hey everyone
Hello Annie, hope you find this site helpful and informative.  The best way for us to offer some helpful tips would be to fill out your profile so we know exactly what your short and long term goals are.

Jac48 Jac48 2018/05/25, 09:27 AM
optimal Rest?
What is optimal rest for recovering your muscles. Obviously i would think this is dominated by your goals. But if I want to build muscles through weight training and do some cardio on my "rest days" for weight loss would that inhibit my muscles fr...

JSloth JSloth 2018/05/24, 01:32 AM
Greeting!!
Welcome Naj. It really is a life changing experience!!  Good luck reaching your short and long term goals.

Jac48 Jac48 2018/05/23, 02:06 PM
Hi
Hi I've competed once last year I came 3rd😊 I practically prepped myself in less than 8 weeks lol I'm not employed atm so cannot afford a trainer. But would like any tips and advise on nutrition water loading refeed Tec It confuses me lol

Jackir Jackir 2018/05/23, 12:34 PM
Stronglifts 5X5
I was wondering if anyone has tried this program?  It's looks basic and potentially good especially for beginners. It's based on basic compound lifts; Barbell Bench Press Squat Deadlift Barbell Overhead Press Barbell Bentover Row I cu...

Jac48 Jac48 2018/05/22, 01:49 PM
💪 Daily check-in 💪
heyy, my fitness schedule is monday through friday and weekends off. I started yesterday, and I am about to go in a bit again so so far so good :D

dagga00 dagga00 2018/05/22, 01:45 PM
Introduce yourself
Hey, I am 17 and my summer break just started and I am going to italy in the end of june and I am currently 210lbs and in really bad shape so I am using the first time in gym workout plan and I plan to go to the gym everyday weekday until I go to ...

dagga00 dagga00 2018/05/22, 01:43 PM
Using the Workout Plans
I believe you can only have 1 active plan at a time.  What I would suggest is creating one or the other and printing it out if you have the capability or maybe writing it down in a notebook or a word doc, and then keeping the other active in Freet...

Jac48 Jac48 2018/05/14, 11:53 AM
advice and apps for workout
Welcome to Freetrainers pipcool.  Lots of good info here, hope it's helpful.

Jac48 Jac48 2018/05/14, 11:49 AM

Latest FLogs

Actual Start
Time to get serious about this and get it started. Day 1 tomorrow. The rest will fall into place

LoRenS83 LoRenS83 Yesterday at 06:43 PM
Goal Meet
Core, Chest and Biceps

thay413 thay413 Yesterday at 09:53 AM
25th May shoulders
Standing lateral raises 4kgx2 20,16,14 Bent over lateral dumbells 4kgx2 20,16,14 Machine front raises 2kg 2x14, 2x8, 2x7

hannahllou hannahllou 2018/05/25, 02:24 PM
25th May core
Crunches Twisted crunches Leg raises 3 sets of 15 reps

hannahllou hannahllou 2018/05/25, 01:51 PM
Leg/core day
Today I finished the workout in 40 minutes, I used 85 lbs for the initial rep count and then increased to 100lbs, and finished with 115 lbs. I also added step ups (3rd level of the TRX bars) and used an 8lb weight while doing squats. I feel like...

benjaminjhales benjaminjhales 2018/05/21, 03:41 PM
Back at it
Word to the wise...don't get super fit, then quit. Starting over sucks. I'm stoked to get back into lifting and get my muscles back. Day one of 12 weeks of mass complete. I look forward to great results by the end of summer.

Mrs.Jones32214 Mrs.Jones32214 2018/05/21, 12:13 PM
First Day
I'm motivated and pumped probably because it is my first day, but honestly I am excited.  I work with a few body builders and a lot of people who go to the gym, lift weights, exercise regularly.  They motivated me to get back into shape!  I used t...

figuem4 figuem4 2018/05/21, 09:30 AM
What is the hardest thing for you when you are ...
My biggest challenge in becoming more healthy is that it is so "daily".  Every single day matters.  It matters if you skip a work out or two, it matters if you splurge, it matters if you eat things that your body doesn't want (corn & gluten).  You...

Lookforthegood Lookforthegood 2018/05/15, 07:10 PM
Progress - Week 2
Monday - I went to the gym with a friend and completed the first round of my workouts! Although I didn't go to softball today due to tiredness and also the need to catch up on unfinished work, tomorrow I have another gym day ahead of me.

apple_pie2297 apple_pie2297 2018/05/15, 08:14 AM
Core/Chest
I switched to the “advanced” and had 4 sets of 20 for majority of the excercises. For the presses I used 40lb barbell, and 30lb dumbbells, for the flys I used 15lbs and 10lbs. By the time I got to the flys my chest was DONE. I may switch back t...

benjaminjhales benjaminjhales 2018/05/14, 03:49 PM