The Ultimate Free Workout Plans (PDF) For Fitness Lovers wouldn’t be the Internet’s gym if it didn’t have any free workout plans right? Well, well, well, luckily for you, we just happen to have some of the best free workout plans pdf available online.

All of our workout plans have been designed by our very own in-house certified fitness experts.

They have utilised their own wealth of knowledge, experience, and research to bring you the best of what the fitness world has to offer.

From CrossFit to resistance training to bodybuilding, we have a workout plan to suit all sorts of fitness levels, males and females, young and old, and beginners to advanced athletes.

Below, you will find a collection of our free workout plans grouped into various modals of fitness. Each workout plan details the plan’s structure as well as daily and/or monthly schedules that need to be adhered to in order to achieve the goals set out in the plan.

They are also available in conveniently downloadable and printable PDF format.

Free CrossFit Workout Plans PDF

We love CrossFit! And what better way to show that love than by creating CrossFit workout plans for you!

Our very own Mike Julom, founder of and CrossFit Level 1 certified, has personally devised all of the CrossFit workout plans.

They range from a 4 week program to a 12 week program catering for beginners to elite CrossFit athletes.

Free Calisthenics & Bodyweight Workout Plans PDF

Calisthenics is one of the oldest forms of physical training. It might have seen an upsurge in popularity over the last decade, but don’t let the recent trends fool you. This discipline is actually ancient. Bodyweight training is no exception and overlaps quite heavily with calisthenics.

Utilising your bodyweight has loads of benefits that include whole body stability and control, and more efficient hypertrophy through its natural compound movements.

Calisthenics is also accessible to most people, male, female, young, and old with an able body. The low impact and equipment-free nature of the discipline means that it is generally a safe option.

These workout plans have been designed to take full advantage of what calisthenics and bodyweight training has to offer. With consistent and progressive training and good nutrition, you can build your optimal physique, gain some muscle, and shed some fat at the same time.

Free Resistance Band Workout Plans PDF

Resistance bands are one of the most versatile and cost effective pieces of kit any fitness freak can own.

Whether you’re a novice or veteran gym rat, having some resistance bands in your kit bag will help give you variety in your programming, and also give you something to use should you not make it to the gym for any reason.

It’s for the latter that we have put together these free resistance band workout plans for you to keep a hold of.

Resistance bands are brilliant for several reasons. If you can lift a bar in a certain direction, you can perform the same style of movement with a band. Without any need for investing in a rack or plates. Or even a bar.

Also, due to the consistent tension provided by the resistance band, you can train your muscles in every length and maybe even benefit from extra gains over traditional barbell movements due to being able to fatigue the muscle more.

Free Gym Workout Plans PDF

The commercial gym can be an intimidating place. How does a beginner figure out what to use and how, and not look crazy-awkward in the process? And how do you sort through all the free advice you get? Who do you believe?

What you need is a plan from a credible source. We have free workout plans for beginner to seasoned gym-goers. Whether you’re looking to build muscle, transform your body, or just increase strength, we have a plan for you.

Free Interval Training Workout Plans PDF

We offer an array of interval training workout plans tailored to suit every fitness goal and personal preference. This collection embodies the wealth of knowledge our team has gathered through years of experience and dedication to the world of fitness, making it accessible and easy for you to navigate your fitness journey.

Whether you’re a fan of High-Intensity Interval Training (HIIT) or you’re drawn to the dynamic rhythm of boxing workouts, there’s something in store for you. Each workout plan is carefully designed to maximize your time and effort, pushing your body’s physical limits just the right amount to induce transformation and progress.

HIIT workouts are especially beneficial as they aim to boost cardiovascular fitness, increase fat burning, and improve metabolic health, all within condensed workout times. If you’re time-constrained, this approach can be a game changer, as it’s designed to reap maximum benefits in minimal time. Each session oscillates between intense, short bursts of exercise and recovery periods, keeping your heart rate up and ensuring you burn more fat in less time.

On the other hand, if you’re looking for an engaging full-body workout that also serves as an effective stress-reliever, our boxing workouts might be just what you need. Combining strength and cardio training, boxing enhances overall body strength, improves balance, coordination, reactivity, and agility. It’s a challenging and fun way to push your boundaries, increase stamina, and achieve a toned physique.

In essence, these interval training workout plans are geared towards promoting overall well-being, enhancing physical performance, and helping you build resilience and self-confidence.

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Mike Julom, ACE CPT

Mike is an ACE Certified PT and a CrossFit Level 1 Trainer. He is an avid lover of all sports. Basketball, tennis, athletics, volleyball, soccer, squash, golf, table tennis, even darts, you name it! He's a very active CrossFit athlete and has been WOD'ing for over 7 years. With such an intense fitness regime, Mike has learned to take care of his body physically, nutritionally, and spiritually. Mike founded ThisIsWhyImFit as a way to share his vast knowledge of exercises, diets, and general fitness advice.

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