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

Hourglass Workout Plan

Hourglass figure workout plan is perfect for any woman who want to transform their body to achieve hourglass figure. This 12 week (3 month) workout program will help you to tone your body with curves in all the right places ...
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Power Hypertrophy Adaptive Training (PHAT) Program [With Spreadsheet & PDF]

PHAT stands for Power Hypertrophy Adaptive Training. PHAT workout program is designed by the famous powerlifter and bodybuilder Layne Norton. He is a renowned pro natural bodybuilder, 2x USA Powerlifting 93kg national champion and 2015 IPF (International Powerlifting Federation) silver ...
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3 Day Beginner Workout Routine for Mass

This workout routine is designed for bodybuilding beginners who want to gain muscle and mass. The 3 day workout routine for beginners consists of chest, triceps, back, biceps, forearms, shoulders, legs and abs training. Duration of the workout program is ...
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Gymnastic Rings Workout Routine for Beginners (GRB Workout)

If you are looking for the best Gymnastic rings workout routine for beginners, then you have come to the right place. This is the exact workout routine designed for you. Until a couple of years back, you wouldn’t see gymnastic ...
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Hypertrophy Specific Training (HST) Workout Program

The term HST stands for Hypertrophy-Specific Training.  Majority of workout programs that we are seeing nowadays are not based on the science of muscle hypertrophy.  Hypertrophy-specific training program is based on the principles of muscle growth discovered in many research ...
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30 Day 6 Pack Abs Workout Challenge

      If you are looking to build a well defined six pack abs in 30 days, check out our 30 Day 6 Pack Abs Challenge to get you sculpted and defined abs that you have been looking for. You ...
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30 Minute HIIT Spin Workout Plan For Fat Loss

Spinning workouts are one of the best cardio exercises out there because they are specially designed to boost the body’s ability to burn a huge number of calories. These exercises are becoming an increasingly popular method of both getting in ...
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Power Hypertrophy Upper Lower (PHUL) Workout Routine [with Spreadsheet & PDF]

PHUL workout program is a great transition workout to gain more strength and muscle gains like never before by using your knowledge of your own body. What is PHUL workout and how it works? The term PHUL is the short ...
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4 Day Advanced Full Body Workout Routine for Mass

The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months ...
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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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