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

291,357 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

183,199 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

82,273 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

100,774 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

8,720 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

6,223 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

20,691 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

47,064 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

291,357 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

183,199 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

82,273 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

100,774 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

8,720 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

6,223 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

20,691 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

47,064 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

Excited and Nervous
Hi Vanessa!  My name is Catalina Roberts, I would love to chat to you about changing your life in regards to your overall diet and workout plans! I currently use freetrainers to help focus on mass muscle building and I would love to help you th...

Fitnessgodess13 Fitnessgodess13 2019/10/08, 07:26 PM
Help Me!!!
Fuck that nigga. He’s insecure himself if he’s bringing you down. Be great sis!

Slim.Rico Slim.Rico 2019/10/02, 11:58 AM
Daily Check-In's and motivation 2019
Have not touched this in a while, been going well. Legs/abs Monday, Chest and Tris on Wednesday - good week.  Finally getting back to where I was over a year ago.

Jac48 Jac48 2019/09/12, 09:20 AM
Just trying to lose a little bit of weight
I'm new and do have a butt.. I am 145lbs and 5'2. I would like to get rid of body fat... Any tips?

2019/09/05, 08:40 PM
Best Home Gym Equipment
Hello c_e I personally like the treadmill better.  I think it provides a better overall workout...but that's just me.  We recently got a Sole F63 off of CL with only 12 miles on it at a really killer price.  It's been great so far no issues.

Jac48 Jac48 2019/09/03, 09:53 AM
My workout
Hello Leogovier,  what are your goals??  That coupled with the workout you chose may help in understanding if you would need to incorporate anything additional.

Jac48 Jac48 2019/09/03, 09:49 AM
Hellooooo from Kentucky!
Hiii! My name is Ashley & I am a 26 year old wife & a mommy to a 3 1/2 year old! I began my weight loss journey back in early 2017 (starting weight 245) & met my long term goal in the fall of 2018 (145) & have maintained a weight loss of nearl...

ashmlewi ashmlewi 2019/08/28, 01:40 PM
Weight Loss
Lilly96 Hey, in need of a diet and weight loss plan. --- It would help to know your goals, how much do you want to lose, do you plan on doing any cardio or weight lifting as part of the plan?  It all starts with smart eating and discipline...

Jac48 Jac48 2019/08/28, 12:42 PM
New start🏋
Good luck, hope you meet your goals!!

Jac48 Jac48 2019/08/28, 12:33 PM
I am around 15% body fat wht next?
What are your goals??

Jac48 Jac48 2019/08/28, 12:32 PM

Latest FLogs

Achievable Goal?
1lb/week for 100 weeks? 2lbs/week for 50 weeks? 3lbs/week for 34 weeks? or even... 4lbs/week... I'll check it out - maximizing weight loss and tone.  I'd rather have muscle n stamina n look like Blaziken instead of Snorlax. Pokemon by the...

Xynen Xynen Yesterday at 11:56 PM
Body Aches
As we get older, our bodies change in a variety of ways. Something that has been bothering me for a while has been random body aches/injuries that can't be explained. Yesterday, I woke up feeling fine but when I went to the gym, my left elbow was ...

mrtsang mrtsang Yesterday at 01:18 PM
Mon 7th oct
If you want it, it's yours.. keep focused

jemima11 jemima11 2019/10/06, 09:07 PM
PUSH DAY
1)Barbell bench press 5 set to failer 2)Dumbell Shoulder press 5 set tofailer 3)Dip for chest 4 set to failer 4)Barbell machine shoulder press 4 set  4)Push up 4 set  5)font raise 4 set 6)Side rateral raise 4 set 7)ABS  8)Cardio 40...

gorn.athlete gorn.athlete 2019/10/01, 06:52 PM
day 1 starts today
i will be starting my journey today to healthy better lifestyle going to be a long hard road but its deff worth it LETS GET IT

bigcell561 bigcell561 2019/09/30, 02:19 AM
WORKOUT PROGRAM
Day 1: legs Day 2: shoulders Day 3: back + biceps Day 4: chest + triceps

gorn.athlete gorn.athlete 2019/09/19, 10:33 PM
Push day (Chest Shoulder Tri)
Chest  1.Barbell bench press 4 set  Set1 30kg 15rep

gorn.athlete gorn.athlete 2019/09/19, 09:24 PM
Fitness Goal
Exercise every other day

sofasodagirl sofasodagirl 2019/09/16, 09:50 AM
Intermediate
Gain Weight

AsimSiddiq AsimSiddiq 2019/09/13, 08:42 PM
First FreeTrainers workout!
Did abs and shoulders today! I started with a 7min treadmill warmup.  I feel so so good about myself and ready to take on the day

charlo61 charlo61 2019/08/30, 09:37 AM