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There was a time when people took their fitness for granted; however, the onset of the COVID-19 pandemic took things for a turn and made people realize the importance of physical exercise and set up home gyms on a budget. However, creating free workout plans makes no sense if you struggle to cross over the first month.
It’s known that men and women are physically different, but it doesn’t indicate that both genders require two different free workout programs. According to experts, once you surpass the first month's struggle, you can easily lay the foundation of physical strength and muscle gain for upcoming years.
Further, relying on exercise forms listed in fitness magazines, similar websites, or stated by experienced bodybuilders without understanding which style suits you best can often lead to negative repercussions instead of benefiting your health.
Understanding the same, we hereby list the free workout plans for men/women in a tabular format ideal for everyone from beginner to a professional level and the goal they’re trying to achieve. These workout routine works in your favor even if you were away from the gym for months and conveniently helps you get back on track.
So, without further ado, let’s get started.
Training Routine for Men
The following segment lists the best free workout programs for men categorized into a seven-day plan.
Day No. 1 – Monday:
Perform the following Push exercises on the first day of your workout routine:
Day No. 2 – Tuesday:
This day would include Pull exercises and focus on your Calves region. Here’s the exercise list to include:
Day No. 3 – Wednesday:
The third day of your workout routine would include the following exercises to build your upper body and core:
Day No. 4 – Thursday:
This day would help with the following exercise forms to strengthen your legs:
Day No. 5 – Friday:
Perform these exercises to strengthen your upper body and core:
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Try for FREEFree Workout Programs for Women
Looking for the best workout routine for women? Here you go:
Day No. 1 – Monday:
Focus on your legs and Glutes region on this day. The exercises to include are:
Day No. 2 – Tuesday:
This day would focus on your back and arms region. Here’s the exercise list to include:
Day No. 3 – Wednesday:
Refocus on your legs and glutes region and perform the following exercises:
Day No. 4 – Thursday:
After focusing on your legs, glutes, arm, and back, this day would help build your chest and the shoulder region. Here are the exercises you can perform:
Day No. 5 – Friday:
After focusing on your legs, glutes, arm, and back, this day would help build your chest and the shoulder region. Here are the exercises you can perform:
Day No. #6 and #7 – Weekend
Relax a bit over the weekend and include some light exercises.
These free workout programs at home work best when you stay committed to your workout routine. However, if commitment is an issue, you can always hire an online personal trainer (avoiding these mistakes) and ensure that you stay focused on your goals and consistently work out.
To get positive results, you must also:
- Focus on your nutrition
- Take adequate sleep
- Drink water often to maximize your performance
And if you’d like to save hours every week, a workout program builder can create dynamic routines tailored to your fitness level, helping you stay consistent without overthinking your training plan.
The Bottom Line
Staying fit isn’t hard if you know what’s right for you and are undertaking the correct measures. We hope that you find our suggested free online workout programs useful and it benefits you in the long run. However, if you feel uncomfortable with any of the above-listed exercise forms, substitute them with your preferred form and continue with it to get long-lasting results.
Do you have any questions w.r.t the workout routine or which exercise form would suit you best? Let us help you find the correct answer to all your possible queries. Connect with us through our Instagram account today!
Meet the author
FitBudd
Empowering coaches and trainers to thrive, FitBudd is the ultimate personal training software for accelerated business growth.
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Yangzey Sherpa leads content strategy at FitBudd, overseeing content planning and execution across fitness-focused digital channels. With over five years of experience in SEO and content, she works closely with the fitness industry to ensure content aligns with the needs of coaches, trainers, and gym owners. Her role keeps her deeply connected to fitness business workflows, coaching models, and how professionals use digital platforms to grow.
Apra Pathak has worked closely within the fitness niche for several years, supporting personal trainers and fitness coaches through content and digital marketing initiatives. Her experience centers on understanding how fitness professionals build visibility, communicate value, and engage clients online. Through sustained involvement with fitness-focused platforms and audiences, she has developed a strong understanding of the digital needs and growth challenges faced by modern fitness businesses.
Aishwarya Mehra has been actively involved in fitness-focused digital marketing, working closely with brands and platforms that serve coaches, trainers, and fitness businesses. Her experience spans engagement-driven strategies designed specifically for fitness audiences. Through ongoing exposure to fitness campaigns and communities, she remains closely aligned with how fitness professionals attract, convert, and retain clients in digital environments.
Suchandra Das has contributed content within the fitness niche, working on resources designed for coaches, trainers, and fitness business owners. Her experience involves supporting fitness-related topics with clear, structured, and accessible content. Through consistent involvement with fitness-focused platforms, she has developed familiarity with coaching workflows, client communication, and the informational needs of fitness professionals.
FitBudd is a fitness technology platform built exclusively for coaches, personal trainers, gym owners, and fitness professionals. The platform supports fitness businesses through branded apps, white-labeled solutions, and websites designed around real coaching and training workflows. FitBudd works closely with the global fitness community, maintaining deep, ongoing involvement in the fitness industry.
Ankit Uniyal has worked extensively with fitness-focused content, supporting platforms that cater to personal trainers, gym owners, and fitness professionals. His experience includes optimizing and structuring content around fitness-related search behavior and user intent. Through continued involvement in the fitness niche, he has gained a strong understanding of how trainers and coaches build discoverability and authority online.
Saumya Mittal is the Co-Founder and CEO of FitBudd. Since 2021, she has been actively engaged in the fitness technology sector, collaborating with global fitness companies to foster digital growth and scalable operations. With over a decade of experience leading high-impact projects in engineering and operations, Saumya has a strong background in developing reliable and scalable systems. Through FitBudd, she is dedicated to addressing the evolving needs of fitness professionals worldwide.
Kinshuk Snehi has been closely involved in the fitness space for over four years. Through his work at FitBudd, he has contributed to shaping how fitness professionals build their online presence, attract clients, and scale sustainable coaching businesses. Deeply interested in the intersection of fitness, technology, and growth, Kinshuk brings a hands-on understanding of the challenges faced by modern trainers. His passion lies in building systems and strategies that support long-term consistency, both in fitness journeys and business growth.
Kanika Verma has been closely involved in building solutions for the fitness industry, working with platforms used by coaches and trainers globally. Her experience includes direct exposure to fitness coaching workflows and operational needs. Through sustained involvement in fitness-focused product development, she has developed a strong understanding of how fitness professionals manage clients, programs, and daily operations.
Tanya Sharma has worked on branding initiatives within the fitness niche, supporting fitness platforms and businesses with visual identity design. Her experience includes creating brand systems used by coaches, trainers, and fitness-focused products. Through ongoing involvement in fitness-related design projects, she remains closely connected to how fitness brands communicate trust and professionalism.
Niharika Sonavane has contributed to visual design projects within the fitness industry, supporting platforms and brands serving fitness professionals. Her experience spans creating digital assets used across fitness apps, websites, and marketing materials. Through continued work in the fitness niche, she remains closely aligned with the visual communication needs of coaches and fitness businesses.
Elesh Patel has worked extensively on marketing initiatives within the fitness niche, managing paid campaigns for fitness-focused products and services. His experience includes supporting platforms that target personal trainers, gym owners, and fitness creators. Through long-term involvement in fitness marketing, he remains closely connected to how fitness professionals discover and adopt digital tools.
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