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

145,745 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

111,384 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

59,294 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

44,295 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

5,811 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

4,965 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

13,223 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

26,345 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

145,745 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

111,384 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

59,294 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

44,295 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

5,811 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

4,965 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

13,223 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

26,345 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

Newbie
Calisthenics are a great way to mix it up and grow strong functional muscles. HiiT is High Intensity Interval Training. It helps with tone and shredding. Check it out.

voxotica voxotica 2017/09/18, 07:36 AM
Abdullah Abid Jutt
gujranwala 32  6 ---

gujranwala gujranwala 2017/09/17, 02:14 AM
💪 Daily check-in 💪
Adrian Are you still on track?  What have you done today? Regular check-ins will increase your chances of sticking to your fitness goals! ---yes today I have joined from tommorow I will be also lined up

Nalini66 Nalini66 2017/09/16, 09:00 AM
Getting back into it
Kkayes23 Hey All! I'm a 22 year old female. My build is tall and lean. About 5'11 and weigh about 140. I've struggled to gain weight my whole life. I've played sports since I came out of the womb. I've been out of the gym for about a month and ...

voxotica voxotica 2017/09/15, 06:47 AM
how can i gain weight?
I don't know that you can be "addicted" to weed, but you gain weight by stopping the drugs and eat regular meals. You have to increase you caloric intake everyday. Do you take any supplements? Protein?

voxotica voxotica 2017/09/15, 06:41 AM
No pain no gain
So true!

voxotica voxotica 2017/09/15, 06:39 AM
5ft 1in, 185lbs
You most certainly do have access to a gym; it's called outside! The world is our gym! Go for a walk/run. Push-ups, situps, jumping jacks, pull ups on a tree, squats... Calisthenics is probably the best way to stay in shape and the fastest for bur...

voxotica voxotica 2017/09/15, 06:32 AM
hey !
What's your current fitness level? How's your diet?

voxotica voxotica 2017/09/14, 09:38 AM
I'm new here =)
How's the journey coming along Samyalencar?

voxotica voxotica 2017/09/14, 09:36 AM

Latest FLogs

HEALTH AND FITNESS GOAL 2017
I just turned 43 and no serious health problem ever experience aside from common colds, i am a all natural advocate but taking vitamin C and Multi vitamins as support to my low carb diet program. This work out and diet plan are more on preventive ...

androidmacoy androidmacoy 2017/09/19, 09:28 PM
Upper body
Lat 45 Row 50 Fly 30 Chest press 40

Fuersty Fuersty 2017/09/16, 07:24 PM
Lower body weights
Leg extensions 30 Ham curls 25 Leg press 100 Calf raise 0

Fuersty Fuersty 2017/09/16, 07:23 PM
9/14/2017
Leaning back ab stretch: uncomfortable Superman extensions (5): hard Lat stretch with bar: just right Kneeling lat reach stretch: just right Bicep stretch: just right Extensor forearm stretch: just right Bent knee push ups (12): hard Calf s...

EmmyFH EmmyFH 2017/09/14, 11:14 PM
1st day!
omg this hurts so much!

rspiller21 rspiller21 2017/09/11, 06:05 PM
Diet 9 IX 2017
It wasn't really a good day. I ate: a bowl of white cheese with cucumber 2 slices of crispbread with peanut butter  and jam. a bowl of pasta with red kidney bean, dried tomatoes, olives and passata 3 slices of dry brown bread with butter a KI...

adrwisniewska adrwisniewska 2017/09/09, 02:05 PM
Exercise 9 IX 2017
Fit Girls ✔ I cheated a bit, though. Felt tired and not very motivated.

adrwisniewska adrwisniewska 2017/09/09, 07:29 AM
Bye Free trainers.. Others keep doing what your...
So now i know why i keep leaving this site.. i stay with the plan but gets to hectic with trying to update and keep track of gains made. Unless i keep going back and updating to keep track which is time consuming. Update the site where the workout...

2017/09/03, 06:29 PM
DAY 1 ON ME - FOR ME - BY ME
Starting from BASICS . Need an executive PLAN .

DOTME DOTME 2017/09/03, 01:28 AM
8 fit app and abs
Cardio 30mins abs, and cadio

Patman9123 Patman9123 2017/09/01, 02:52 PM