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

89,368 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

76,021 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

46,911 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

23,760 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

4,479 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

4,194 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

9,428 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

13,441 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

89,368 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

76,021 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

46,911 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

23,760 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

4,479 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

4,194 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

9,428 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

13,441 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!


Featured group: 2016 Motivation Challenge

2016 Motivation Challenge
Stay motivated! Now that the first week of 2016 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

2016/03/06
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.
2016/01/01
Happy New Year!
We would like to wish all of current and future members a very Happy New Year! We hope that you had a good start of 2016 and that you will be able to maintain your fitness-related new year resolutions for the entire year. This new year also marks our 15-year anniversary! It's nice to think that we've been providing free workout guidance to our members for so many years, so would like to thank you, our members, for your support and for keeping FreeTrainers.com running for so long!

Our Community

Discussion forum activity

Hi, My name is Angel
Hey wonderful people. I'm Angel and I'm a pretty tiny lady, just looking to tone and get a nice firm tight stomach and I guess a tight body in general. I just need to firm up what I have. I don't want to really lose weight. I'd go to the gym but t...

Angelloveli Angelloveli 2016/09/28, 11:58 PM
Reminder of the Rules
Hi everyone I am new to the form I just went through a bad breakup my ex fiance my back I need to lose 150 pounds right now I'm at 320 and I'm 5 foot 10 5 foot 11 my target area is my stomach for some reason my stomach has a second pouch un...

Freebyrd33 Freebyrd33 2016/09/25, 10:07 AM
Hi my name is Matt
Hi Matt, You can do it, keep focused on your goals.

SahiaBoo SahiaBoo 2016/09/25, 12:11 AM
Conditioning to join the Marines
Hello, I'm new to this forum, hope you guys can offer me advice and help! I'm 18, weigh 168lbs, and I'm 5'4". I'm need help losing 10lbs before July which is my ship out date.  And I mostly need help gaining cardio endurance and muscle strength...

AdmiralTeitoku AdmiralTeitoku 2016/09/21, 11:46 PM
Introduce yourself
Hey everyone. I've just joined today so hurray for missing 3/4 of the year. At least staying motivated for 3 months shouldn't be that hard. Hope everyone is killing it thinking of summer 2017!

fireassault fireassault 2016/09/20, 02:47 PM
Muscles you can workout everyday
Good morning, I love squats do them everyday. And planks are not my #1 but I do those as well. I didn't tell you why my stomach muscles were weak. I had (4) surgeries and I have a hernia right now. So what exercises would you suggest that I do t...

Pebbles8866 Pebbles8866 2016/09/20, 08:15 AM
Do Pre Workouts actually help you /
Recently a friend of mine recommended me a Pre Workout called "Muscle Sport RHINO black series". I am not really sure if i should go with it & even are these pre workouts helpful. Kindly assist me with your valuable feedbacks. Thank you.

shubhamchordiya shubhamchordiya 2016/09/20, 02:25 AM
Burn out the carbs
Need to cut carbs. What are best mealsuited to eat that goes with this training?

Anniwau Anniwau 2016/09/19, 10:07 PM
Burn out the carbs
Need to cut carbs. What are best mealsuited to eat that goes with this training?

Anniwau Anniwau 2016/09/19, 10:07 PM
Hi, my name is Pat
I am a 28 year old male, and I've spent most of my life living an unhealthy life-style. I eat all the time, and in large amounts. This hasn't really affected my weight but I'm sure it conteracts my attempts to build up strength. I don't know much ...

patdude2008 patdude2008 2016/09/19, 03:46 PM

Latest FLogs

So Over being sick
I have gained a lot of weight you due to The Chronic pain of fibromyalgia...I went from losing 92 pounds to gaining it all back I really need help because I feel like I'm dying inside my own body

DiamondSDoll DiamondSDoll Yesterday at 11:57 PM
Let's Begin!
So as I write this FLog I currently weigh 79.8kg and im in the worst shape of my life so far. Considering that I used to run with the best of them and was one of the most active people I knew it seems to have goten away from me. But not anymore! S...

MrJimbo6212 MrJimbo6212 2016/09/29, 08:00 AM
first day
went to the gym for the first time with khalid. did back and biceps.

khaleelzgoalz khaleelzgoalz 2016/09/26, 10:46 PM
hey i am new
My body waight 67 kg  My wish a fit body & best bycep and chest

naved007 naved007 2016/09/26, 12:33 PM
At home workout program
Full body workout Day 1 completed

simbasmom simbasmom 2016/09/26, 10:03 AM
THE NEW WEEK STARTS TOMORROW...I AM GEARED UP A...
I joined to kick start my healthy lifestyle as I feel led and not by anyone else's standard of how to get fit and healthy in 21 days or less, or by slumming through an 8-week unreasonable starvation diet of dandelion greens and tasteless cardboard...

SahiaBoo SahiaBoo 2016/09/25, 03:05 PM
Day 1 Monday 19th
Ran on the treadmill for 35 mins keeping my heart rate at 150bpm

grayhound3456 grayhound3456 2016/09/19, 03:12 PM
motation look up day
I have yo yoed my why to 156 lb i can not remember the last time i weighed under 120

demonsfire demonsfire 2016/09/17, 04:23 PM
First workout in
In attempt to workout post running knee injury, but avoid the gym, I have joined this. It sticks well with my love to HIIT, and gives me a great way to set my timer and go hard plus provides me with the assigned exercise to perform. Thank you!

lawlong1 lawlong1 2016/09/15, 10:40 AM
Back on the grind!
Ok, so... after a week away on holiday in the Isle of Wight and feeling rather more round than previously, its time to get back on things. Now im the first to admit i have NO routine at the gym; not a really effective one anyway, so, i thoug...

OzzyCoco1993 OzzyCoco1993 2016/09/13, 03:45 PM