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

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? ...
Read More

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 ...
Read More

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 ...
Read More

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 ...
Read More

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 ...
Read More

The Ultimate Escalating Density Training (EDT)

Want a Good workout? Then Escalating Density Training (EDT) program is especially for you. Everyone nowadays want a shredded muscular physique. When you move around shirtless, everyone would be staring at you like “What an awesome body man !!!!, I ...
Read More

Cricket Warm Up Exercises & Drills

Cricket is a game that involves long time activities having low and high intensity. Players play for hours or even for a day and at any time they need rapid movement of there body. Like batsmen have to sprint up ...
Read More

Daily Undulating Periodization (DUP) Program

Most of the people can’t able to develop the habit of regular workout. All of we know that we should stick to a workout regimen to see results, but our mind convinces us that skipping one more day doesn’t affect ...
Read More

Arnold Golden Six Routine

“When I was trying to get bigger in my early days of training, I followed a routine called the Golden Six. I made tremendous gains on this program and so did many others who trained at my gym in Munich ...
Read More

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: