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

135,426 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

105,589 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

57,325 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

40,510 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

5,597 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

4,847 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

12,493 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

23,902 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

135,426 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

105,589 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

57,325 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

40,510 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

5,597 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

4,847 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

12,493 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

23,902 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

New to the group!
I am from India and i planned my schedule today so can you let me know the diet plan for everyday

saiteja20 saiteja20 2017/07/18, 02:26 AM
Introduce yourself
Hi everyone! I am Taralyn mom to 6 amazing kiddos youngest are triplets. I joined this website to start my journey in finding my self to become healthy and physically fit. I let myself go after having my triplets. Oy I am at 230 and want to get do...

Taralyn5K Taralyn5K 2017/07/17, 11:34 AM
50+
I'm 51 and have gained more weight than I want over the years. I have been working out and eating right to lose about 2 pounds a month since March. I plan to continue at about that pace until I reach a weight where I am happy with my body - prob...

Wayfairers Wayfairers 2017/07/14, 04:35 PM
New
Can i do cardio program on tues Friday n sunday as well as body building progrma on Monday Wednesday thursday and Saturday

Satvik Satvik 2017/07/13, 05:04 AM
Hi from Egypt
Hi, hope all good for you, I am now 202 lb (92 kg), 5'10" or 178 cm and 5 month ago was 110 kg, started gym and hopefully will continue with diet plan but the last month no more weight loss. I do workouts 4-5 a week, my body form has been changed...

redabast redabast 2017/07/13, 01:40 AM
Circuit Training with No Equipment
Are there any good customizable full body circuit training with no/little equipment required? I love circuit training because it's a full body work out for half the time but I spend too much time searching for an effective full body one. And somet...

JeanFern JeanFern 2017/07/06, 12:33 PM
Discussion Guidelines
Hello, I am VERY new to workouts.  I joined Planet Fitness and overwhelmed with all the equipment.  I want to gain strength and stamina along with weight loss.  I am 55 yr old at 5'6 and weigh 234 lbs .  Hopefully I will find a good workout progra...

terrsuz terrsuz 2017/07/03, 07:01 PM
New to FT
Run, sprint, pushups, and situps. Sprinting will increase your speed. Do 60 seconds of sprinting, followed by 120 seconds of walking. Do this for 3 minutes. If you can get someone to run a timer for you that will make it easier. Go on long runs, 2...

burris79 burris79 2017/07/02, 10:08 AM
Shoulders and arms hurt more on chest workouts
Today I went an did my chest workout at my gym. I realized as I was doing machine incline presses and machine flat bench presses that my arms and shoulders were getting more of a workout then my chest. I've been trying to contract the muscles in m...

reidpr12 reidpr12 2017/06/29, 02:25 AM
Home work out
There is literally a section under Workouts/Find workouts for working out at home without equipment... There is also a plethora of info on line.

burris79 burris79 2017/06/26, 09:30 AM

Latest FLogs

weight on dates
weight 249 on 7/21/17

eric01981 eric01981 Today at 10:10 PM
Hey y'all
Well hi :-) i'm ky and I'm new here  My main goal is to lose a little bit more fat and start to tone my body  I work out 7 days a week on top of being a swim instructor  I love having people to motivate me and support me and I will do the same ...

Yesterday at 05:48 PM
Fell like dieing
19/07-72017 Day 2 and first day in the gym with my new exercice routine. My arms feel like jello and i don't know how am i draging my ass to the gym today but i feel good, doing something for myself. Good training everyone, hugs

Knikt Knikt Yesterday at 07:14 AM
Should I or shouldn't I..??
So, my husband has been on the keto diet for some time now and I was thinking about doing it with him. It would make more sense since we would only have to buy food for one diet instead or two separate. My main concern would be losing my butt. ...

KristinWinstead KristinWinstead 2017/07/19, 08:29 PM
First Day
7/19/17 Went in to get a feel for the place. Stayed for a little while then left. Didn't stay very long. EXERCISES 4 sets of sit ups (15 each) 3 sets of incline bench dumbell flies (20 - 16 - 14) -- only used the 20 pound dumbells. Lat...

majikhan majikhan 2017/07/19, 06:57 PM
My first day
18/07/2017 After years of avoiding going to the gym my lazy ass is back. Fist group class ever and after 45 min of sweaty pain BodyPump is now on my to do list. Tomorrow is time for cardio and core Wish me luck

Knikt Knikt 2017/07/19, 10:17 AM
PERSONAL TRAINER
NO PAIN NO GAIN...!!!   Salam olahraga,   Saya sebagai freelance personal trainer,yang berlokasi dijakarta dan depok.Saat ini saya ingin membantu anda untuk program fitness yang cepat dan efektif. Selama ini saya sudah terbiasa membantu anda ...

Ade_yahya Ade_yahya 2017/07/18, 11:01 AM
The Perfect Body
The Perfect Body For Myself: --------------------------------------------------------- -Weight:70-80(kg) -High:185-190(cm) -Body type i want:Athletic -Fat %:Low  -Muscle:High ----------------------------------------------

Lecko.No1 Lecko.No1 2017/07/15, 06:25 AM
Back at it.
So, last year I got into a big weight loss fit, joined Planet Fitness and lost about 20 pounds, but with the hours my work was giving me, I had to stop and just never got back into it. So I finally decided I'm going to start back and do it the rig...

mwill94 mwill94 2017/07/09, 06:35 PM
Summer holiday... food, lounging around, food...
It has been a while and returned from an awesome holiday. It basically consisted out of eating food, sleeping, being driven around the country, and more delicious food. We did not even have to carry our own luggage. Not lifting one finger! And...

MJK86 MJK86 2017/07/05, 03:16 AM