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

140,089 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

108,313 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

58,242 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

42,244 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

5,701 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

4,900 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

12,763 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

24,991 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

140,089 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

108,313 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

58,242 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

42,244 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

5,701 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

4,900 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

12,763 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

24,991 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

machines that affects the same target area
OK so first, ANYTHING GNC is garbage. And yes, there is such a thing as to much protein. Your body can only absord so much protein in a day (about 300 to 400 grams). Anything more than that is passed as waste, in bowel movements, pee and money. If...

voxotica voxotica 2017/08/16, 07:35 AM
Home work out
Freeletics. No equuipment required (per se); access to a pullup bar is a plus.

voxotica voxotica 2017/08/15, 07:00 AM
Fear of working out with the guys!
SunshyneGirl I know this was posted awhile ago but thought I would comment! When I first started lifting I would literally flex my arm and people wouldn't believe I was flexing cause there was literally no muscle there... I was using 5lb weights a...

voxotica voxotica 2017/08/14, 11:06 AM
Adjusting to change
Freeletics. You don't need a gym; you just need time. And if you want it, you'll make time. Everyone has the same 24 hours in the day; it's how you use them that counts.

voxotica voxotica 2017/08/14, 10:56 AM
Problems gaining muscle.
How often are you eating and how heavy are you lifting? If you're trying to gain, don't weigh your food. Just eat. 5 to 7 small meals a day and lift HEAVY!

voxotica voxotica 2017/08/14, 10:55 AM
Headaches the Day After Shoulder Workout Day
Could be nerve related. Have you seen a chiropractor? What excersices are you doing?

voxotica voxotica 2017/08/14, 10:50 AM
Question
SIngle arm dummbell press. You can also lower the weight you're pushing and concentrate on pushing with your left and just stablizing with the right.

voxotica voxotica 2017/08/14, 10:48 AM
Circuit Training with No Equipment
Freeletics. Hands down the best. You can also look into MADBARZ.

voxotica voxotica 2017/08/14, 10:45 AM
Do you really need training programs?
No it's not "necessary"; it just makes it easier. If you have a regular routine, you don't have to think. If you find yourself in the gym not knowing what you should do next, then maybe a routine would be beneficial. On the same note; finding the ...

voxotica voxotica 2017/08/14, 10:41 AM
☀💕☀GOOD MORNING☀💕☀
GOOD MORNING @SouthernHeart! You're the only other person I see on here, but I keep answering posts anyway... How's it going? How are the struggles?

voxotica voxotica 2017/08/14, 10:09 AM

Latest FLogs

Day one to end Free Trainers.com 1st FLog
It's 10pm and it's too late for me to start working out.  I am changing my chedule by one day. Out.

devondotr devondotr Yesterday at 11:57 PM
Day 3
Run 2.59 miles 24:05 Feeling tired

GWB GWB 2017/08/15, 07:45 PM
Day 2
Had to change from intermediate to beginner ☹️ Didn't do any of the stretches. 25 lbs dumbbell shrugs and dumbbell row, 65 lbs curls, 15 lbs dumbbell press and preacher curls, 5 lbs lat raises which kicked my a**, 2 sets of 10 incline crunches an...

GWB GWB 2017/08/14, 08:23 PM
Day 1 run
2.6 mi 24:35

GWB GWB 2017/08/13, 06:36 PM
The Beginning
Well I have finally decided that now is the time to try and make exercise apart of my everyday life. More like routine. I've been smoke free now 2 years and 3 months and I think some bigger goals are in place such as loosing weight. I want c...

Qtee85 Qtee85 2017/08/09, 12:19 PM
Wednesday 09/08/17
Today I combined the training of today with tomorrow's training, as I don't have time for it then. The exercises were more difficult as my body was still sore from the training last week. I went early morning again, and am noticing the effects of ...

lmk96 lmk96 2017/08/08, 09:55 PM
Ugh!
Today was not easy to get motivated. But I did it. I took my time, focused on the workout and my goal.

JulySquirrel JulySquirrel 2017/08/08, 03:02 PM
New
Hi , my name is Richard. My wife and I recently started working out. We joined a local gym. Still trying to find a good workout plan. Going just about every other day or night mainly because of the hours I work. My wife has lower back injuries , s...

Richard3589 Richard3589 2017/08/08, 02:58 AM
2nd Week
Started going light and increasing the reps to 20 to 25 each set. Did shoulders today and was in heaven. Felt all the good endorphines flowing through my body.. not taking anything at all. Straight up good diet with no pills or powders. Going to p...

ebow1 ebow1 2017/08/07, 01:28 PM
Beginning Of Week 3
So far, so good, I can already notice the differences from working out to this plan. It's pretty amazing if i/m going to be honest, I'm slowly trying to push myself more and more by slowly increasing the weights and sometimes adding on a couple or...

Mo_sz Mo_sz 2017/08/07, 04:05 AM