100+ Free Workout Plans PDF (Printable Routines)

Whether you want to build muscles or lose weight, a workout program is crucial to achieving your fitness goals. You can download the free workout plans pdf from various fitness websites, such as the Fitness Phantom, muscleandfitness.com, bodybuilding.com, and muscleandstrength.com, or create a workout routine yourself.

If you want to create a workout plan by yourself, you’ll need an ultimate list of exercises according to the muscle group, and if you get it from an online website, you may have to sign up for the newsletters.

However, if you want a well-designed free workout routines PDF without sharing your emails, you can explore this article.

In this article, I’ve shared hundreds of free workout programs PDF, from beginner to advanced, bodyweight to resistance, and powerlifting to calisthenics.

You’ll get multiple workout plans, such as:

Equipment-wise:

• Bodyweight
• Dumbbells
• Barbells
• Free Weights
• Resistance Bands
• Kettlebell

Training type-wise:

• Gym
• CrossFit
• HIIT
• Aerobic
• Anaerobic
• Isometric
• Plyometric
• Powerlifting

Split type:

• Upper lower Split,
• Full-body training,
• Bro-split, mix split,
• Push, Pull, Legs (PPL).

For different fitness goals, such as:

• Strength and hypertrophy,
• Strength and endurance,
• Endurance and speed,
• Mobility and flexibility,
• Conditioning and rehabilitation.

So, if you’re looking for the best home and gym workout plan pdf, download it from here based on fitness and goal.

Moreover, you can also check out a brief list of low-calorie foods for weight loss and high-protein foods for muscle and weight gain.

Free Printable Workout Plans (Muscle Group Wise)

The Ultimate Gym Workout Programs

Other gym workout plans:

• 30-Minute Split Workout (5x Week) with PDF
• 45 Minute Gym Workout Routine (5 Days a Week)
• The Best Hybrid Workout Program
• 1 Hour Full Body Workout to Build Muscle
• 3 Day Upper Lower Split for Strength & Mass
• The Ultimate 4-Day Bro Split
• 5 Day Full Body Workout Routine
• 6-Day Upper Lower Split for an Aesthetic Body
• The Best Twice-a-Day Workout Routine
• 12 Week Dorian Yates Workout Routine
• 8 Week Arm and Shoulder Workout with Free PDF
• 8 Week Chest and Back Workout
• Legs and Abs Workout Plan with PDF
• 8 Week Full Body Workout Plan for Men and Women
• 6-Month Bodybuilding Workout Plan for Skinny Guys
• 6-Week Hypertrophy Program for Ultimate Gains
• The Ultimate 200 Rep Workout w/PDF (Ft. John Meadows)
• Weekly Gym Machine Workout Routine with Free PDF
• 30-Day Compound and Isolation Workout Routine

Goal-Based Free Training Programs

Weight Loss

Following a calorie-restricted diet with cardio and weight training will help you accelerate your weight loss, build strength and muscles, and improve body composition. I’ve created some fat-loss workout plans to help you achieve your best physique.

• 1 Hour Gym Workout To Lose Weight and Tone Muscle
• 2-Hour Cardio and Strength Combined Workout Plan
• The Most Downloaded 4-Week Workout Plan for Weight Loss
• 5 Best Home Workout Programs for Weight Loss
• 8-Week Circuit Weight Training to Burn Fat and Build Muscle w/PDF
• 6 Week Full Body Workout Plan for Fat Loss

Muscle Gain

Additional muscle-building free workout programs:

• 8-Week Full Body Tri Set Workout Program with PDF
• Weekly Gym Machine Workout Routine PDF
• 5 Day Full Body Workout Routine
• 3-Month Gym Workout Plan for Women
• 3 Day Superset Workout to Build Muscles

Equipment-Based Free Workout Plans PDF

Dumbbell Routines

Since the population of fitness enthusiasts is growing rapidly, many of them have started working out at home with dumbbells. The dumbbells are super-efficient, provide a full range of motion, and allow us to do various exercises at home and the gym.

If you’re a fitness freak looking for a well-designed and effective dumbbell workout plan, here’s a list. I’ve created multiple DB workout routines to help you achieve your fitness goals.

Other free dumbbell workout programs:

• The Ultimate Dumbbell and Bench Workout Plan
• No Bench Dumbbell Workout Plan with PDF
• The Best Dumbbell Core Workout to Transform Your Abs
• 6-Week Dumbbell Compound Workout Plan w/PDF
• The Best Dumbbell Circuit Workout PDF
• 30-Day Dumbbell Only Weight Loss Program
• 12-Week Dumbbell Workout Plan with Free PDF

Barbell

You can train with different types of equipment, such as dumbbells, resistance bands, machines, and kettlebells. However, if you’re a barbell lover, you can download one of the two barbell workout plans, depending on your fitness level.

Kettlebell

Kettlebell training is great for enhancing all-around performance. Several studies have shown that KB exercises improve performance in weightlifting and powerlifting¹Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. Transference of kettlebell training to strength, power, and endurance. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519/JSC.0b013e31825770fe. PMID: 22549084, increase maximum and explosive strength² Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981, and boost aerobic performances³ Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519/JSC.0000000000000845. PMID: 26102260.

Resistance Band

Resistance bands are portable, effective, and inexpensive pieces of workout equipment. They can be as effective as weight training for building total-body strength and mobility. You can look into the following free workout plans to improve your physique at home.

Free Bodyweight Workout Routines PDF

Bodyweight exercises are an excellent way to scale your fitness to the next level. You can do many exercises using your body weight at home to build strength, muscle, and endurance. However, they are challenging.

I’ve created some easy-to-follow bodyweight workout routines. You can download the one you like from the following list.

Free Workout Programs Based on Training

Calisthenics

Calisthenics is an inexpensive and effective way to develop strength, balance, flexibility, and overall body composition⁴ effects of a calisthenics training intervention on posture, strength, and body composition – Researchgate.net.

It teaches you how to use your body weight to enhance overall fitness, particularly body mechanics and flexibility.

Here are some ultimate calisthenics free printable workout plans you can check out and download.

High-Intensity Interval Training

High-intensity Interval Training (HIIT) workouts are short, intense bursts and help you boost your overall performance. It has both aerobic and anaerobic components.

It burns decent calories quickly, develops skeletal muscles, improves cardiovascular fitness, boosts endurance, speeds up fat loss, and enhances the quality of life.

If you’re looking for a high-intensity interval training program, get the one from the list below.

CrossFit

Crossfit is a challenging, motivating, efficient, and high-intense workout program. It includes various exercises, from powerlifting, calisthenics, bodybuilding, and other sports.

It helps build muscles, increases fat loss, enhances cardiovascular and mental health, boosts confidence and motivation, and gives you a feeling of satisfaction.

If you’re looking for a CrossFit training plan, explore the below programs.

Powerlifting

The primary goal of powerlifting is to lift as heavy as possible and increase the one-rep max (1RM) of the big three – bench press, deadlift, and squat. So, if you want to scale your lifting strength, you can follow the below program.

Plyometric

Plyometric is a fast, challenging, and efficient training program that helps increase endurance, speed, agility, and power and enhances aerobic and anaerobic fitness. It is primarily suitable for athletes like basketball, soccer, and netball players. If you’re searching for a plan, download the below.

Isometric

If you want to build up strength and balance without putting much stress on your muscles, you can do the isometric workout. It helps you improve balance, strength, and flexibility and is sometimes used as rehabilitation and conditioning exercises. Explore this – Full Body Isometric Workout Routine to Build Strength and Mobility

Home Gym Workout Programs PDF

Free weight training particularly includes barbell, dumbbell, and kettlebell exercises. It is an excellent workout program to maximize strength and growth. So, if you love exercising with free weights, these workout routines are for you.

References

• 1
  Manocchia P, Spierer DK, Lufkin AK, Minichiello J, Castro J. Transference of kettlebell training to strength, power, and endurance. J Strength Cond Res. 2013 Feb;27(2):477-84. doi: 10.1519/JSC.0b013e31825770fe. PMID: 22549084
• 2
  Lake JP, Lauder MA. Kettlebell swing training improves maximal and explosive strength. J Strength Cond Res. 2012 Aug;26(8):2228-33. doi: 10.1519/JSC.0b013e31825c2c9b. PMID: 22580981
• 3
  Falatic JA, Plato PA, Holder C, Finch D, Han K, Cisar CJ. Effects of Kettlebell Training on Aerobic Capacity. J Strength Cond Res. 2015 Jul;29(7):1943-7. doi: 10.1519/JSC.0000000000000845. PMID: 26102260
• 4
  effects of a calisthenics training intervention on posture, strength, and body composition – Researchgate.net.