550+ Best Free Workout Programs

Your workout goals mean nothing if you don’t have a plan in place to achieve that. If your workout goal is the destination of your fitness journey, the workout plan is the map to reach there.

A workout program provides you with a detailed action plan to follow in order to accomplish your fitness goal in the most efficient, safe, and time-bound manner. Choosing the right workout regimen would not only accelerate your growth but also ensure that you won’t get injured in the process.

There are hundreds of free workout programs available here. You can choose the suitable program out of these workout routines based on the expected end results, your current fitness level, available equipment, duration of the program, the intensity of the program, and your personal preferences.

Best Workout Programs

Best Workout Routines

Power Hypertrophy Upper Lower (PHUL) Workout Routine [with Spreadsheet & PDF]

Different fitness programs focus on different goals. Some prioritize muscle gains, while others pay more attention to gaining functional strength. But focusing on just one will not yield maximum results. According to the American Heart Association, it’s important to engage ...

German Volume Training (GVT) Plan [with Spreadsheet and PDF]

While working out at the gym, I am always looking to find new ways to improve my gains and the efficiency of my training sessions. That includes exploring different exercise programs that approach the principles of working out from different ...

Power Hypertrophy Adaptive Training (PHAT) Program [with Spreadsheet & PDF]

Choosing the most appropriate workout program according to your fitness goals can be a bit challenging. There are so many training variables to consider - like frequency, volume, rep schemes, etc. - that people often get confused. That has left ...

4 Day Cable Machine Upper Lower Split Workout Routine (with PDF)

Many fitness enthusiasts have started testing cable workouts to grow in strength and hypertrophy. The advantage of using pulley-based systems for resistance training is that there is a decreased risk of injury. When performing cable exercises, the path of motion ...

6 Day Cable Machine Push Pull Legs Workout Routine (with PDF)

The best way to maximize your growth at the gym is to structure your workouts efficiently. For this, you will need to stick to a specific training split, which can get confusing for most fitness enthusiasts. Traditionally, the bro split ...

3 Day Cable Machine Full Body Workout Routine (with PDF)

While many people still focus on different training splits, a full-body workout routine might be the most advantageous. It allows you to train each muscle group several times a week without hitting the gym frequently. In fact, by following our ...

5 Day Cable Machine Workout Routine (with PDF)

Trying to find the ultimate training routine to support your bodybuilding goals? We may have the ideal 5-day cable machine workout plan that could help you. For most fitness enthusiasts, cable exercises are just a part of their regular routines ...

4-Day Machine-Only Upper-Lower Workout Routine (with PDF)

Devising a structured workout plan is essential for achieving your fitness goals efficiently. The key lies in figuring out the perfect training frequency and intensity to challenge the targeted muscle groups. In resistance training, training frequency basically refers to the ...

LaMelo Ball’s Workout Routine and Diet Plan

LaMelo Ball has emerged as a budding star in the world of basketball. He is one of the most athletic NBA stars of the current times. He has also been the youngest player to score a triple-double in the NBA ...

Here are a few examples of different types of workout plans based on different parameters;

  • Goal specific workout programs: Weight loss programs, Weight gain programs, Muscle growth programs, Strength gain programs, Hybrid programs, Sports conditioning programs, Powerlifting programs, etc.
  • Based on fitness level: Workout plans for beginners, Workout plans for intermediate level lifters and enthusiasts, Advanced level workout plans.
  • Based on how you progress: Linear progression plans, Undulated progression routines, Block progression, etc.
  • Equipment specific plans: Dumbbell only workout programs, Barbell only programs, No equipment program, etc.
  • Duration of one cycle: Programs range from one-week cycle to more than 24-week cycles.

A good workout program provides you with a detailed account of the process to follow to reach your desired goal. It consists of a detailed workout schedule that indicates work days and rest days for the complete cycle of the programs.

The programs provide a detailed guideline about the range of exercises to perform on particular work-days along with the recommended sets and reps for the respective moves.

In a workout program, you would also get guiding instructions about weight selection for the exercises to be performed. Weight selection in the beginning, progression, and deloading weights can be computed for your custom requirements using the guidelines provided in the programs.

Most of the workout programs already have customizable spreadsheets or templates developed for that specific plan, which can be downloaded and used as a schedule to follow the program to the T and can also be used to track your progress in terms of archived reps, and the rep max weights.

While some workout programs look like a general guideline, the advanced level programs tend to be very specific in nature. But almost all the programs can be tailored to suit your needs.

The workout programs not only act as a guide instructing you with the steps to reach your desired fitness goal but also increases your chances of getting there faster. The right workout routine optimizes the time and energy you spend in the gym through strategically arranging the exercises, rest periods, weight progression, etc.

A detailed workout program can be instrumental in improving your confidence in the process. It can be an encouraging factor ensuring that you adhere to the plan and keep putting in the efforts.

Training Experience

Program Type: