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

387,815 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

298,714 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

99,633 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

146,376 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

16,099 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

7,265 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

25,069 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

57,572 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

387,815 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

298,714 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

99,633 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

146,376 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

16,099 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

7,265 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

25,069 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

57,572 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
Of course, we would also like to thank the entire photo team involved for the hard work! Thank you Danielle, Pete, Vlad and Tara!

News

2020/10/29
Android and iOS apps available

We would like to announce that our first app is available now on the Google Play Store and the Apple App Store. The app versions are identical, the only difference being that the iOS app does not support Google and Facebook login. We apologize for this inconvenience and we will try to fix this issue soon.

The next planned version of the app will allow users to record exercise details like weights and repetitions in the app, so you can see that information next time you do the exercise.

We look forward to your feedback!

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


Our Community

Discussion forum activity

Hey Everyone!
Hii, I joined today as well. Good job on the weight loss, keep it up!

angielond04 angielond04 2023/12/13, 12:13 AM
A question about my workout plan
So i generated a home workout plan, but it seems like its the same workouts every time. Is there a way to make it change it up? Or its just a starting plan that you can edit based on your own liking?

krisz krisz 2023/09/02, 06:06 AM
Hemorrhoids? Creatine Side Effect?
BuRNt_ReYNoLDs This is a legitimate question, even though I still think it's funny. k, I'm thinking about taking Creatine in the very near future, but I've heard (not sure how valid this is) that Creatine use can result in hemorrhoids. Now I d...

Mji0202 Mji0202 2023/03/18, 07:51 PM
Calories
фитнес браслет сам считает и показывает.

GRININ GRININ 2022/09/18, 02:06 PM
Greetings
Hello, you can call me Jack or just by my username. I've never had an actual workout plan before, even though I've thought about it for a long time. I'm a horrible procrastinator, but I decided that today is the day that I just need to  get up and...

Gatzii Gatzii 2022/05/11, 09:54 AM
Are the forums working?
I feel so old seeing how the forums have slowed down. :(

Boddhisattvha Boddhisattvha 2022/03/25, 08:45 PM
Modifying the calendar
Hello, I was wondering if it is possible to modify my calendar. I added a workout plan to it but I would like to add some eliptical training for instance. Also, there was an option for 3 or 4 days a week. I chose 4, but technically I want to work...

Annie92 Annie92 2022/01/15, 12:20 PM
Hello
Hello,  My name is Sara, I have recenly enrolled in the miliarty and will be starting my training in May. I have to be able to do so many pushup, situps and pullups. I currently am not able to do any pullups, but I hope to be able to build a wo...

Sara2021 Sara2021 2021/12/16, 07:55 PM
11-line abs
i want everything toned!! Help? Im considered obese because im 5'2 and 160 ibs im 15 years old.

Hannahashlock Hannahashlock 2021/11/27, 02:48 PM
How much do you deadlift?
Im quite a begginer but i can deadlift 155 and intend to go for more

Daniel149 Daniel149 2021/09/10, 05:37 PM

Latest FLogs

:]
I'm so nervous but so excited to start working out, weird I know! I've always been 'the fat funny friend'  I've been active a lot, ish, I did soccer (I was in 5th grade-) I did Volley ball (5-9th, Had to quit cause of an injury) And I'm doing The...

HanJisung HanJisung 2024/01/21, 02:53 AM
Woo hoo!!!
I did my first workout!!!!!!!!!!

Lolgirlcode Lolgirlcode 2023/12/19, 08:58 PM
I started today
I've been losing weight for about 5 months and my ideal weight is just around the corner. I though about this time my body would be in great shape and although I have great resistance now, it looks chunky, disproporcionate. So I started wondering ...

angielond04 angielond04 2023/12/13, 12:05 AM
aug 31
auggust 31 full body workout done

krisz krisz 2023/08/31, 02:45 AM
Here we go again.
Weight - 245 lbs ; Height-5'10" Goal- 130 lbs Current Calorie - 2500, no exercise Goal Calorie - 2200, 4-5 days of exercise Natural Waist - 46" Pants Waist - 44.75" Hip - 49.5" Chest- 44.5" Bicep- 16" R, 14"L Forearm - 13"R, 12"L Thigh...

WorkZombie WorkZombie 2023/03/28, 10:38 AM
gym is the best
welcome man

Alphado Alphado 2022/11/21, 11:46 PM
ccc
weight - 65 waist - 71 hips - 95

aann.exe aann.exe 2022/09/30, 04:14 PM
пресс
не слишком ли много упражнений на пресс?

GRININ GRININ 2022/09/17, 01:42 PM
Stopped workout
May 2, 2022 was last workout as of 5/23/22.

Ruffda Ruffda 2022/05/23, 06:32 AM

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