Free Workouts

10 free, expert-designed workout plans. No subscription. No gimmicks. Just results.

These free workout plans are based on the same practical training ideas people use inside FitPlanner every day. Whether you want a beginner routine, a push pull legs split, a home workout, or a fat-burning HIIT session, you can start here and train with confidence.

Beginner

Free Beginner Full Body Workout

45 min

Bodyweight + optional dumbbells

Full Body Quads Glutes Core Chest Back

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Intermediate

Push Day Workout: Chest, Shoulders & Triceps

50 min

Barbell, Dumbbells, Bench, Rack, Cable Machine

Chest Shoulders Triceps

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Intermediate

Pull Day Workout: Back & Biceps

50 min

Pull-up Bar, Barbell, Dumbbells, Cable Machine

Back (Lats, Traps, Rhomboids) Biceps Rear Deltoids

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Intermediate

Leg Day Workout: Quads, Hamstrings & Glutes

55 min

Barbell, Rack, Leg Press Machine, Dumbbells

Quads Hamstrings Glutes Calves

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Beginner

Home Workout With No Equipment

30 min

None (Bodyweight only)

Full Body Core Legs Chest Cardio

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Beginner

Core & Ab Workout: Abs, Obliques & Lower Back

20 min

Bodyweight, optional Ab Wheel

Abs Obliques Lower Back Core Stability

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Intermediate

HIIT Workout: Fat-Burning Cardio in 30 Minutes

30 min

Bodyweight only

Full Body Cardiovascular System

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Intermediate

Upper Body Strength Workout

50 min

Barbell, Rack, Pull-up Bar, Bench

Chest Back Shoulders Arms

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Intermediate

Full Body Kettlebell Workout

40 min

Kettlebell (1–2), optional Dumbbells

Full Body Glutes Back Core Shoulders Grip

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Beginner

Morning Mobility Routine: Stretch & Move

25 min

Bodyweight only (optional yoga mat)

Full Body Mobility Hips Thoracic Spine Hamstrings Shoulders Core

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Want to track your workouts? Download FitPlanner free.

Save sessions, follow progress, and access even more structured training inside the FitPlanner app.