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

266,371 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

170,557 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

78,420 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

91,349 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

8,274 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

6,054 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

19,516 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

44,263 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

266,371 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

170,557 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

78,420 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

91,349 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

8,274 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

6,054 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

19,516 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

44,263 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

15 AND UNDERWEIGHT.....HELP ON GAINING AT HOME!!
Hey im really noob at this and i wanted a strict diet that i could follow and some exercises also for gaining weight and muscle.... Im Male 15 years old 5ft 10inch 54 kg

APROTEEM APROTEEM Today at 02:01 AM
New here
Hi, I'm new here. This is my first time gaining weight. I've dealt with issues of losing a lot of weight in my past and becoming slightly anorexic. But now I've gained a lot of weight and I don't know what to do. I've never had this issue and I'm ...

Sundew_97 Sundew_97 2019/04/19, 02:13 PM
Girls Topic
Hi there, fitness enthusiasts :))) Are there some ladies around? I'm looking for a piece of  advice...  What type of plan did you choose? Why? How long have you been doing it? Any results? It's time to rise and shine, girls!

LeAgent LeAgent 2019/04/07, 03:41 PM
APP
Agree!

Mhorner37 Mhorner37 2019/04/01, 07:49 PM
Looking for help devising routine
I think it's up to you. I can say personally, I do cardio on my off days because then I can only focus on one thing. So I'll do Strength > Cardio > Strength etc. Since you don't have to be at the gym to do cardio, it can be like a jog, walk at the...

Akaniya Akaniya 2019/03/16, 01:48 AM
Daily Check-In's and motivation 2019
Had an excellent Back/Chest day on Monday followed up by Shoulders and Arms yesterday.  Rest day today and planning on legs tomorow.

Jac48 Jac48 2019/03/13, 11:47 AM
average 14 year old bench press?
WeebwithMuscles WeebwithMuscles Jman12345 loganrd69 ok im 14 i weigh 129 5ft6. I'm now just starting bench pressin 85 how can i bench more? I've been 50 doing push ups a night. --- I’m 14 in 8th grade and am 6ft-6ft1 and weigh about 155-160. I’...

Jman12345 Jman12345 2019/03/08, 09:24 PM
Rotator Cuff Injury
I need to know what exercises to avoid which would make it worse. (I know push-ups are a no-no)   That being said...what exercises CAN I do for chest/shoulders/back?  I will be exercising at home with dumbbells.

annie7687 annie7687 2019/03/03, 04:34 PM
21, 5'7" , 160lbs Please help!!!
Hello, I am 5'7" and weigh 160 lbs. I am currently a college student, and I am in need to lose weight especially in the gut. I would love to tone up my abs and not have a gut anymore. What can I do to gain a good gut health and obtain a flat stoma...

suttb3 suttb3 2019/03/01, 06:36 PM
Post your WEIGHT here
Sierra here,         I just graduated college and I gained almost 60 lbs while there- I'm sitting at 190 right now with a height of 5'8'' at 21, I would really love to get down to 130 again! More than weight though I would really just love to be ...

sierra.somnis sierra.somnis 2019/02/28, 10:41 AM

Latest FLogs

Newbie
Hi, I'm sundew and I'm new here. This is my first time on a fitness app. Any fitness app, this is actually my first time in 21 years gaining weight and I'm sort of lost as to how to reduce it. Hoping to look for advice from any of you.

Sundew_97 Sundew_97 2019/04/19, 02:04 PM
Newbie
Hi, I'm sundew and I'm new here. This is my first time on a fitness app. Any fitness app, this is actually my first time in 21 years gaining weight and I'm sort of lost as to how to reduce it. Hoping to look for advice from any of you.

Sundew_97 Sundew_97 2019/04/19, 02:04 PM
Start
Weight 196.2 Goal to lose 15# by June 1st

cbdoilwarrior cbdoilwarrior 2019/04/18, 08:41 PM
Finally started
After procrastinating for so long, I decided to start my personal training today I took a picture and my main goal is just to keep fit, not to become muscular in anyway

blessing20 blessing20 2019/04/17, 08:23 AM
Calendar Reset
Well, my available days changed, and I really tried to adjust the days in my mind instead of redoing the workout calendar . Didn't work out so good. I always pulled the wrong date. Did the workout anyway. Ready to pick it up on the different d...

copperblonde copperblonde 2019/04/07, 07:31 AM
Still Hanging In There
Slowly but surely I'm seeing a little progress in the amount of weight I am able to use.  Not so much in the body yet.  I feel a little stronger.  Patience, patience, patience...lol.  Now I'm going to have to get my nutrition in line.  I'm hoping ...

copperblonde copperblonde 2019/04/03, 12:08 PM
Day 7
Well I skipped yesterday's workout. I kept telling myself I didn't have time but I knew that was just an excuse. There has been a lot of stress in my life lately and I find myself making more and more excuses to not do things that are good for me....

LindseyG24 LindseyG24 2019/04/03, 10:46 AM
Day 1 Leg Day
10 minute warmup crosstrainer 3 sets crunches 15 reps 3 sets leg raises 15 reps 3 sets barbell squats 15 reps 3 sets leg extense machine 15 reps 3 sets leg curl machine 15 reps 3 sets machine crunches 15 reps

2019ISMYYEAR 2019ISMYYEAR 2019/04/02, 01:41 PM
Weights 02/04
One arm dumbell bent 14kgs. Bent row barbell 30kgs Dumbell shrugs 14kgs. Lateral side raises 3 kgd each side. Front raises 5kgs each side.

amycarter amycarter 2019/04/01, 08:38 PM
Day 6
another great workout! I feel like I might have accidently skipped over a few exercises but I think that's okay. I think I've got my diet figured out  now and I'm even more excited for what's next. :)

LindseyG24 LindseyG24 2019/03/30, 11:04 AM