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

nSuns 531 LP Workout Programs with Spreadsheet

  nSuns 531 Explained The nSuns 5/3/1 LP program is a powerlifting program. The primary goal of nSuns LP workout regimen is strength gaining. This workout program is very effective for both beginners and intermediate lifters. NSuns 5/3/1 Lifting Workout ...
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Women’s Bodyweight Workout Plan

When it comes to weight loss and body toning most important thing is adopting a practical workout program. Most of the times finding a body toning bodyweight exercising plan that suits seamlessly into your life is very hard. Lots of ...
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Fat Loss Gym Workout Plan for Beginners

For anyone looking to get into good physical shape, one of the most common problems that you might have is that you simply lack ideas. Getting into a good workout regime obviously makes a lot of sense – but it’s ...
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Advanced Upper Lower Split Workout Plan

Whichever workout routine you follow, in some way or another way it will boost your strength and mass. But the results will depend on the efficiency of your workout plan. Many trainers believe that their workout routine is better, some ...
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Women’s Full Body Gym Workout Routine for Strength & Toning

Ever wondered why some women work their butts off and still get no desirable results? Are you one of those women who put in hours of cardio per week and still not able to get rid of that belly fat? ...
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Back Lever Progression Exercises

Your way to advance level gymnastic holds starts with back lever. Being relatively easy than front lever hold or planche hold, it might not even seem to exert much stress on elite gymnast but it will provide a hell of ...
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Planche Progression Exercises

The level of body strength and control needed for planche move depicts makes it difficult to find any other comparable static hold. Even the well-trained athletes see it as a milestone. Clearly, this move is not for everyone, even before ...
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Front Lever Progression Workout

Front Lever Progression - one amongst the foremost powerful exercises out there for strong lats and phenomenal core strength. The problem with front lever is that it is very difficult for beginners. But don’t worry here we have designed a ...
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Soccer Warm Up Exercises & Drills – Football

Soccer or Football warm up is a must to session before the match. It is a game that involves long time activities having high intensities. At any time Soccer players need rapid movement of their body. For performing high intense ...
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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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