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

324,759 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

237,040 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

89,646 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

117,731 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

11,908 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

6,705 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

22,664 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

50,731 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

324,759 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

237,040 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

89,646 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

117,731 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

11,908 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

6,705 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

22,664 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

50,731 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

torn bicep tendon?
WAYNE-O I just had a complete distal tear in my right bicep repaired.  Today was the first day I've seen it out of a cast. My concern is that it doesn't seem to completely fill out anymore.  Will this correct itself with rehabilitation? I've been ...

MANIAK MANIAK Today at 09:38 AM
Help with testing Android app
Huawei isn't supported by Google anymore so we don't have play store so I was wondering if you could make it for huawei I'm not sure how it works but it would be amazing if you could thanks alot^^

Mrsmalleyes69 Mrsmalleyes69 2020/07/08, 12:02 PM
Core exercises every workout?
Hey, I just started the Gym workout here and I noticed that it wants you to do core exercises before every workout? Why is that? Why Core? Isn't that a little bit excessive? I'm sure there's a good reason but I really can't see it. Thanks in ad...

Zaragon Zaragon 2020/07/05, 07:17 PM
Questions and Thoughts!
Hi everyone! I'm new to this program and just had a couple questions! Do these exercises not only help you grow stronger but also lose excess fat around certain areas? And if you choose a certain workout program to join do the exercises progressiv...

Winnifit Winnifit 2020/07/03, 06:58 PM
I'm Pykx, newb question here.
I just joined also - I was wondering the same thing - different exersices for different days. I can't figure it out. I don't think we can set up our own program.  I combine this site with my workout regime on Fitness Blender. Kim

Kim1970 Kim1970 2020/07/01, 09:10 AM
3000ft mountains
Hi all, I am Rob and I am 65 years old. I have recently retired and my plan is to climb all the Monroes (mountains over 3000ft) in Scotland. At present I have lost a stone since March and looking to increase fitness through exercise, mainly for ...

theslug8 theslug8 2020/06/28, 10:59 AM
Warm Up Exercises and Stretches needed!
Hello Lary, I typically do some light stretching and a light set or two of whatever exercise I plan on doing prior to lifting with a challenging weight.

Jac48 Jac48 2020/06/26, 03:10 PM
Gym or Cardio Program?
I hear ya!!  I personally prefer weight lifting and can do it and enjoy...unless I'm having a lousy day.  Cardio for me is such a challenge, even watching netflix or listening to some good music on the Treamill....I like to refer to as the Dreadmill.

Jac48 Jac48 2020/06/26, 03:07 PM
2020 Daily Check In - Stick with it!!
It's been a while since I posted in here but I've been going strong lifting 3 to 4 days a week.  I have a nice setup in my garage that I'm able to use during Covid, however now that the gym's are openeing, I may find myself back soon.

Jac48 Jac48 2020/06/24, 02:50 PM
I am J
Hi everyone. My name is J. As my username suggests, I was in the Navy and am seeking to become a Tennessee State Trooper. I have been out of the Navy for 5 years and have not exercised since. My first goal is to get in enough shape to survive the ...

sailor2trooper sailor2trooper 2020/06/18, 08:59 PM

Latest FLogs

The beginning 10th of july
Go straight to your aim. The first day is done

AleksandraPel AleksandraPel Yesterday at 08:22 AM
Officially one week
Scale is saying I’ve gained 3 pounds. I don’t know how I feel about this yet •_•

Shanica Shanica 2020/06/29, 05:49 PM
Starting Again
At 50, I'm starting to feel like an old man. This isolation has had me off all old routines and how quickly things have fallen apart. Up to 197 lbs and what strength I did have is gone. Searching for something to help. I'll give this a shot. The g...

NotYourBish NotYourBish 2020/06/27, 10:45 PM
CW 188.7lbs
Weighed in this morning. 188.7. It’s ok though. I feel better than I have in weeks, so staying on track shouldn’t be too difficult. I’m focusing on protein with my diet, and low carb. Mostly I’m eating chicken and broccoli, and having recovery sha...

i.am.mrs.olney i.am.mrs.olney 2020/06/23, 10:06 AM
Here we go again
Welp. I keep returning to FreeTrainers because I love this program and it worked for me back in the day. I am heavier than ever...185lbs now. Maybe closer to 190...I haven't checked in about a week.  I participated in my second half marathon ye...

i.am.mrs.olney i.am.mrs.olney 2020/06/22, 05:39 PM
Day 1 ( rest day)
So today I’ve decided to finally do something about my body. I had a baby last year and since then I’ve been avoiding all reflective surfaces... let’s see how this goes. 5’0 110lbs

Shanica Shanica 2020/06/20, 10:47 PM
Workout day 2
Did some moderate work out 25*2 arm dumbbell crunch high raise 20 dumbell seated press 10*5  bench press 8*4

kingcold32 kingcold32 2020/06/19, 11:04 AM
workout 1
awesone

jade1701 jade1701 2020/06/18, 03:56 PM
Test
Test

Greg_How Greg_How 2020/06/16, 10:41 PM
June 16, 2020
I feel like this morning I didn’t really eat that well, but for lunch it was a lot better. For dinner I’m eating out where it's very greasy and carb-y, so I’m not exactly eating the best today.

jellyellieg jellyellieg 2020/06/16, 04:00 PM