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

Systematic Program to Increase Vertical Jump Fast

  If you are looking for the working ways that will help you improve your vertical jump, you have come to the right place! Many athletes throughout a wide range of sports desire to improve their vertical jump to have ...
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Best Science Based Triceps Exercises For All 3 Heads

The fitness fever is all over and scrolling through Instagram watching passionate people build up is simply amazing. Having beautifully sculpted arms will make a short dressy top look even more gorgeous and sexy. And that is the power of ...
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Ivysaur 4-4-8 Beginner Program [with Spreadsheets]

Every beginner has the potential to make more gains in the first few months. A new lifter with no experience in weight training can gain muscle from doing anything. As a beginner if you utilize this time period more efficiently ...
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How to Lose Arm Fat Fast for Women

A Little Introduction: If you aren’t interested in gym training and little bit lazy then the first chapter is for you. However gym offers more equipment and classes that you probably don't have at home. Also gym training can give ...
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Calisthenics Workout Plan for Beginners – 6 Month Calisthenics Program

So, you’ve heard that adopting a calisthenics workout will do wonders for your body. You are so pumped up and excited to make this your new go-to exercise routine. The problem is, you really don’t know where to start. With ...
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The 30 Minute Hotel Room Workout

      Vacation or business trip is not an excuse to give up the usual sports mode. While traveling or in a business trip, it is almost impossible to find time to visit gym, however everyone can use 15 ...
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Women’s 3 Day Beginner Full Body Gym Workout Plan

Women's 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. This is a ...
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GZCLP Program with Spreadsheet for Beginners

GZCLP is a linear progression program specifically designed for beginner lifters. With GZCL novice program you will gain maximum strength and muscle mass in less time.  GZCL method utilizes more practical basic training methodology backed by science. Which will more ...
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4 Day Intermediate Full Body Workout Plan for Mass

During the first phase of bodybuilding you learnt how to execute basic and fundamental exercises correctly. Your workouts become consistent, have a well balanced diet and you got some experience. Now you are ready to make some advancements in lifting ...
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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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