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

The Best Cardio Workouts for Fat Loss

A well balanced workout plan should include cardio exercises and strength training workouts, but not necessarily in the same session. A combination of cardio exercises and strength training exercises helps maintain or improve cardio respiratory and muscular fitness. Regular workouts ...
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10 Wendler’s 5/3/1 Program Spreadsheets [Resource Page]

This is a Jim Wendler's 5/3/1 workout spreadsheet and template resource page. Most of the spreadsheets included in the page are created by reddit users. These spreadsheets are intended for automating your workout progress. It is not intended to teach ...
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Salman Khan Workout Routine and Diet

Salman Khan the most popular super star in Bollywood. He is the first main stream actor who bring the aesthetic era to Indian cinema culture. Salman Khan has a very huge fan base, because of this fan base all of ...
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MMA Workout Plan for Beginners

MMA has been growing in popularity thanks partly to the UFC fighters which people watch on TV but it is a sport which takes time to grow into – you can't just jump into a ring and expect to be ...
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How to get an Hourglass Figure?

One of the most prominent features that separate common women from celebrities and models is their hourglass figure. The sexy curves that form the hourglass figure can be noticed form far away. Even if someone owning an hourglass figure is ...
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How to Gain Weight in Thighs and Buttocks Fast

At many places skinny women are considered most beautiful until someone with big bums and sexy thighs comes into the room. Skinny might be praised but big buttocks and complementing thick thighs are desired. If you have worked your way ...
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How to Get a Firm Bum in 2 Weeks

You should love your body the way it is, but that doesn’t mean you shouldn’t try to improve upon what you have. Why would you be the one with a sagging or flat bum when with some tweaks in your ...
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German Volume Training (GVT) Workout Plan

If you want to put kilos of muscle on your frame or you want to become more hard and stronger or you want to overcome that plateau, then you have come to the right place. This is the exact workout ...
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Fat Loss Gym Workout Plan for Women – 12 Week Exercise Program

This 12 week fat loss gym workout plan for women is designed specifically for fat burning and to build your desired beach body. Abs are done twice a week. There is no need to train abs every single day as ...
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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

Program Type: