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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

389,261 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

300,074 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

99,802 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

146,960 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

16,131 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

7,274 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

25,112 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

57,733 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

389,261 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

300,074 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

99,802 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

146,960 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

16,131 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

7,274 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

25,112 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

57,733 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

Choosing the right weight

Hey guys First of all thanks for this website, it is nearly perfect for beginners like me I am currently using the Gym Training Workout Program and have difficulty choosing the right weight for some exercises. Are there any guidelines for this o...

Zainool1999 Today at 01:28 PM

Hemorrhoids? Creatine Side Effect?

Recently i took 5 gram of creatine per day and now im suffering by hemmoroid xD

Fedy-11 Yesterday at 05:20 PM

Supplements

Hey there! Great question about amino acids and protein weight! When it comes to losing fat, these supplements can actually be quite beneficial if used correctly. While they primarily aid in muscle growth and repair, they also play a crucial role ...

vitaleenanomed 2024/04/16, 04:22 AM

Working out and High Blood Pressure

Wow, it sounds like you've made incredible progress with your workout routine over the past few months! Losing weight, toning up, and increasing your push-up count are all amazing achievements. However, I'm sorry to hear about your high blood pres...

vitaleenanomed 2024/04/12, 12:41 AM

Energy Booster Supplement

Hi there! It sounds like you're on the hunt for a reliable energy booster supplement for your elder brother. It's great that you're doing some research to find the best option. While I'm not a health expert, I can share that MX Natural Energy is i...

vitaleenanomed 2024/04/12, 12:38 AM

which supplement is for my body?

Sure! It's great that you're committed to improving your health and fitness at such a young age. While exercise and gym sessions are important for building muscle and staying fit, supplements can sometimes help enhance your results. However, it's ...

vitaleenanomed 2024/03/21, 06:40 AM

Hi all

Hi all. I'm new. I hope I will find many answers to my questions here. By the way, have you seen the heavy mug that Ronnie Coleman advertises? This is a cool thing that athletes will definitely like. https://www.youtube.com/watch?v=NqMCiSVfZMY

UlyssesCarey 2024/03/06, 01:13 PM

Hey Everyone!

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

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?