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

156,008 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

116,063 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

61,054 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

48,553 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

6,008 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

5,054 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

13,808 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

28,339 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

156,008 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

116,063 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

61,054 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

48,553 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

6,008 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

5,054 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

13,808 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

28,339 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
Hey there, I'm new and would LOVE motivation

sheafay1 sheafay1 2017/11/17, 10:22 PM
torn bicep tendon?
I tore my distal bicep tendon 3 yrs ago at work. I had to have surgery to reconnect the tendon. I had to take several months to recover and do physical therapy but now good as new. I would definitely get a second opinion because the dr told me if ...

Jasperhall1218 Jasperhall1218 2017/11/17, 04:29 AM
average 14 year old bench press?
I’m 14 5’8” 162lbs max is 210 my instagram chandler4055 dm me or comment if u ever want any tips

Chandler283 Chandler283 2017/11/08, 06:49 PM
which supplement is for my body?
Healthy body in 1 or 2 months? What routine are you doing lol

Rick1988 Rick1988 2017/11/01, 06:27 PM
50lbs Down..what now?
--- wow that's amazing

Rick1988 Rick1988 2017/11/01, 06:11 PM
Problems gaining muscle.
Muscle gain is a very slow process don't expect more than 9-10 kgs a year (normal diet)... so how many kgs you think you have gained? What's the difference in your weight 5 months ago?

Hamadalbulooshi Hamadalbulooshi 2017/10/28, 10:22 AM
Hello from the other side
Hiiii everyone,, not much to say,, just wanted to say hi and wish you all good luck and always do your best ❤️🌹 Let's enjoy it as long as we can 🙏

Hamadalbulooshi Hamadalbulooshi 2017/10/28, 10:17 AM
I'm new here =)
Hello everyone one.... good luck to you all.. do your best always ❤️🙏

Hamadalbulooshi Hamadalbulooshi 2017/10/28, 10:08 AM
Multiple injuries wont heal,suggestions?
Over the last couple of years I have torn muscles in my back in a couple places,one in my shoulder blade / neck,another in my shoulder thats been reinjured twice,messed up both of my knees,and have spained my ankles multiple times. I have gone to ...

adubbs24 adubbs24 2017/10/21, 11:01 PM
help me to get in shape. im 159 cm and 78 kg.
eiraaurora what exercise do i need to do? what food do i need to take? i'm 159 cm and 78 kg. --- Hi eira,  It depends on your age, on your current shape, on your objective and in your motivation.  For starters, a proper diet must be set...

Tygaz_Afonso99 Tygaz_Afonso99 2017/10/19, 05:40 AM

Latest FLogs

#4 Full Body Workout w weights
Full body workout with 5kg weights

SarahS22 SarahS22 Today at 04:43 AM
Full Body and Cardio
Full Body 40mins including rest and strech Cardio Speed: 4.0kph Distance: 1.6km Time: 26mins Calories: 197

RIDWANARBI RIDWANARBI Yesterday at 11:39 PM
#3 Full Body workout
Full body workout. Extras 50 crunches 20 side crunches 30 squats

SarahS22 SarahS22 Yesterday at 12:30 PM
Treadmill
Speed 4.0kph Distance 1.6km 206Calories Time:26 mins HP 130-137

RIDWANARBI RIDWANARBI 2017/11/22, 11:31 PM
#2Full body workout
Full body workout

SarahS22 SarahS22 2017/11/22, 05:07 AM
f
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olllya olllya 2017/11/20, 02:21 PM
#1 Full body workout
Full body workout

SarahS22 SarahS22 2017/11/20, 08:38 AM
New to freetrainers
I have used bodybuilding forever, untill Friday when I tried to access my daily routine, and was faced with subscription fees....with no prior warning. Needless to say, my search landed me here. I started today and so far so good.

MaritaV MaritaV 2017/11/19, 04:40 PM
Day 1 of New Life Style
Alright, so I completed my first workout for day 1.  I did 30 minutes on a Sationary Bike, and not going to lie, I kind of missed it.   Truthfully, it is kind of nice to finally workout.  I just recently had surgery on my lower leg a month ago,...

AdamNox AdamNox 2017/11/13, 10:50 AM
First Gym Workout Program
I worked on my abs, shoulders, back, and biceps. I feel amazing! I really feel like I accomplished something.

Kannmerritt Kannmerritt 2017/11/07, 07:45 PM