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

317,677 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

203,368 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

86,555 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

111,660 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

9,633 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

6,489 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

21,955 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

50,019 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

317,677 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

203,368 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

86,555 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

111,660 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

9,633 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

6,489 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

21,955 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

50,019 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

2020/03/04
Help with testing Android app

We have been working on an app which can help you bring your FT workout to the gym in a more convenient app format, as opposed to having to browse the website in a browser on your phone.

Although it's still at a very early stage, the app has been published to Google Play store and it is available for testing and initial feedback. If you would like to participate in the testing, you may install the app directly from the following link:
Link to Google Play Store

There is a forum discussion dedicated to the app which can be found here: Link

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.

Our Community

Discussion forum activity

New here
I’m looking to gain muscle and lose fat aiming to compete in a bikini bodybuilding competition

Laura12349 Laura12349 2020/03/31, 07:23 AM
distal bicep
why is this so common?

Armagedon Armagedon 2020/03/30, 08:08 PM
Home workout replacements?
Just getting into some workouts and was wondering what a good replacement was for 3 set 15 rep pullover as I dont have a bench. Anything that works to upper chest would be great. Also wondering what weight to use for dumbbell bench, fly, etc. ...

benvol benvol 2020/03/28, 01:38 PM
Hey I am Milandu
I working to lose 10 kg which I have gained because I have little to no exercise and my eating habits are terrible. Time to get back in shape

Milandu Milandu 2020/03/17, 03:09 AM
average 14 year old bench press?
I am 5”9, 180, and can bench 150. Started maybe a month ago. What should i do to increase max.

colby.lanager colby.lanager 2020/03/14, 04:40 PM
Help with testing Android app
Dear FreeTrainers.com community. We have been working on an app which can help you bring your FT workout to the gym in a more convenient app format, as opposed to having to browse the website in a browser on your phone. Although it's still at a...

Adrian Adrian 2020/03/04, 10:15 AM
Discussion Guidelines
Hi I'm new to all things gym. Throughout my life I have been over weight and always gradually increased slowly but I have never really lost weight. I have no clue what I am doing or need to so in order to loose straight belly. I'm 5 4 And 230 l...

Jricha14 Jricha14 2020/03/01, 09:19 PM
Hi, I'm Lindsey
Good afternoon, My name is Lindsey and I am new here. I am finally getting the hang of the website itself and have already created my workout plan. Please see my profile for a more in-depth overview of my goals. However, I am looking to lose 10...

lindenbird lindenbird 2020/02/26, 12:17 PM
Help Me!!!
Oh my dear...my advice is yoga... yes I know how will that help your self esteem you ask... it's time you dedicate to yourself, where you learn to love yourself no one else in this life can make you feel bad about you without your permissi...

Lynhira Lynhira 2020/02/23, 03:00 PM
Wider hips and bigger butt please
How is it worse?

Lynhira Lynhira 2020/02/23, 02:50 PM

Latest FLogs

Day 2!!
I have not yet completed the workout portion for my workout plane. I did however go on a 3 mile jog with my sister, nephew, and dog today. I am really happy that i am acually keeping up with woking out daily since in the past i have not madeit pas...

shelby8814 shelby8814 2020/03/31, 07:40 PM
First Day for this work out plan
I ran, jog, walked two miles with the doggo. Planning on completeing exercise again tomrorow. I am also going to start a food log. Sart Weight:210 Current Weight:205.2 Goal Weight: 165

shelby8814 shelby8814 2020/03/30, 10:12 PM
Rest Day
On rest days, I like to keep it fun and still stay active. I like to make up a simple fitness routine. Sometimes, I'll even include dancing as part of it. It makes workouts so much more fun. You might not think that dancing is considered fitness, ...

JaidaRay JaidaRay 2020/03/27, 02:45 PM
Getting signed up
Today I signed up to transform my body in 21 days. I wish to be a 32 cm wait and have a very good body. Starting weight 73kgs Goal 58 kgs Bikini body is desired.

Rosslinda Rosslinda 2020/03/26, 03:00 PM
Couch to 5k Run
Cardio, didn’t quite hit all the targets in the app but it was a great first attempt and I feel refreshed and excited for the future

DenniquaA DenniquaA 2020/03/26, 11:17 AM
100 Pushups Daily Challenge Day 16
100 Pushups Daily Challenge Day 16 5 Sets  1st Set - 45 2nd Set - 45 3rd  Set - 45 4th Set - 45 5th Set -  45 Total Pushups - 225 Goal of this challenge to keep a routine of daily pushups until can do 100 pushups overall and then 100 p...

nismolu nismolu 2020/03/26, 06:36 AM
Plank Workout - Day 13
Starting my own daily plank routine, goal is to get to a 10 minute plank. Doing 5 sets.   1st set - 1 minute 2nd set - 1 minute  3rd set - 1 minute  4th set - 1 minute  5th set - 1 minute Situps 1st set - 30 reps 2nd set - 30 reps 3rd...

nismolu nismolu 2020/03/26, 06:36 AM
Daily Life
120 lb .... 5ft 4inch

HtetMinNaing HtetMinNaing 2020/03/25, 01:12 AM
Plank Workout - Day 12
Starting my own daily plank routine, goal is to get to a 10 minute plank. Doing 5 sets.   1st set - 1 minute 2nd set - 1 minute  3rd set - 1 minute  4th set - 1 minute  5th set - 1 minute Situps 1st set - 30 reps 2nd set - 30 reps 3rd...

nismolu nismolu 2020/03/24, 06:43 AM
100 Pushups Daily Challenge Day 14
100 Pushups Daily Challenge Day 14 5 Sets  1st Set - 40 2nd Set - 40 3rd  Set - 40 4th Set - 40 5th Set -  40 Total Pushups - 200 Goal of this challenge to keep a routine of daily pushups until can do 100 pushups overall and then 100 p...

nismolu nismolu 2020/03/24, 06:42 AM