300+ 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

3 Day Full Body Dumbbell Workout Plan (with PDF)

You don't necessarily have to hit the gym to build a good physique. Although the ambiance of a commercial gym gives extra energy to most people, with the right motivation, you can also chase your fitness goals from the comfort ...
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5 Day Dumbbell Workout Plan (with PDF)

Staying fit and being in good shape requires a lot of hard work and dedication. For most fitness enthusiasts, hitting the gym regularly may look like the only way to reach their dream physique. However, that's not true. What if ...
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Two Body Parts a Day Workout Routine (with PDF)

Bodybuilding is all about developing every muscle group to its fullest potential. For that purpose, one has to train each muscle group adequately. However, people often get confused about which workout split they should follow to do so. Numerous workout ...
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Bretman Rock’s Ab Workout

Bretman Rock Sacayanan Laforga popularly known as Bretman Rock is a famous beauty influencer and social media personality. He has over 8.8 million subscribers on YouTube. The views on each of his videos easily cross the 1 million mark. Well, ...
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Alan Ritchson’s Workout Routine & Diet Plan

If you are reading this, we can be pretty sure that you have been inspired by Alan Ritchson's muscular and aesthetic physique and want to know about his training style and diet plan. Right? Well, you are not the only ...
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Tim McGraw’s Workout Routine & Diet Plan

Tim McGraw is one of the most iconic country singers of all time. His singing prowess has made him acquire a massive and loyal fan base around the world. But it's not just his singing skills that impress his fans ...
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David Beckham’s Workout Routine & Diet Plan

David Beckham has always been one of the most admired athletes around the globe. It hardly matters whether you are a soccer fanatic or not, you must have surely got inspired by David's enchanting persona and style statement at some ...
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Mike Mentzer’s Workout Routine & Diet Plan

Born in 1951, Mike Mentzer was one of the earliest superstars in modern day bodybuilding. At the very young age of 12, this phenomenal bodybuilder started training, later entering professional bodybuilding in his teen days. Mike Mentzer won Mr. Olympia ...
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Kit Harington’s Workout Routine & Diet Plan

Remember the scene from Game of Thrones when Lady Melisandre revives John Snow? While the scene was one of the most thrilling moments in the series, it was also the moment we noticed Kit Harington’s godly physique.  He had, and ...
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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

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