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

Chest and Tricep Dumbbell Workout Routines

Strength training should be an integral part of our everyday lives, even if we are not able to hit the gym regularly. Not only is it good for maintaining current fitness levels, but also for improving the quality of life ...

Chest and Back Dumbbell Workout Routines

It is often difficult to get our hands on expensive exercise machines or workout equipment. This is a common problem for many people who are unable to hit the gym regularly because of various reasons. Fortunately, they have the option ...

Chest and Back Workout Routines (with PDF)

Typically, gym-goers tend to dedicate each day to a different muscle group. But the better option is to train two or more muscle groups in a single session. Research states hitting a muscle group twice a week will yield superior ...

Chest and Tricep Workout Routines (with PDF)

The most effective way to optimize your workout routine is to divide it into certain training splits. Such a schedule will allow you to work on two muscles every day, making the overall program more efficient. It’s important to figure ...

Kylian Mbappé’s Workout Routine and Diet Plan

The FIFA 2022 final match left a lasting impression. It showcased a gripping battle between Argentina and France, ultimately won by Argentina. Amidst this excitement, a new star emerged—Kylian Mbappé. His relentless determination throughout the match made him a standout ...

Florian Munteanu’s Workout Routine and Diet Plan

Florian Munteanu, also known as the Big Nasty, left an unforgettable impression with his dominating screen presence as the antagonist Viktor Drago in Creed II. We can all agree that Florian Munteanu was the perfect fit for the role. Standing ...

Frank Grillo’s Workout Routine and Diet Plan

Frank Grillo, the talented Hollywood actor, boasts a remarkably diverse filmography. You might recognize him from popular movies such as The Purge, Boss Level, Captain America: Civil War, and Lamborghini: The Man Behind the Legend. Frank Grillo's portrayal of MMA ...

Brandon Routh’s Workout Routine and Diet Plan

Being a top-tier superhero comes with great responsibility, and 'Superman' is undoubtedly one of the most iconic names in that league. Imagine the pressure and demands that come with portraying the Man of Steel on the big screen. It's no ...

Madelaine Petsch’s Workout Routine and Diet Plan

Madelaine Petsch, a well-known American actress and YouTuber, gained fame through her role as Cheryl Blossom in The CW's Riverdale. Her incredible acting skills have earned her two Teen Choice award nominations. Apart from impressing the masses with her performance ...

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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