Home3 days/week
Beginner Full Body
A simple no-equipment routine for building consistency, mobility and total-body strength.
30 min4 weeksBeginner
View the full programFree workout plans you can start today.
6 complete programs, 123 exercises, nothing to fill in. Each one gives you the full training week — sets, reps, rest periods, how to actually perform every movement, and a video demo for each. Pick the one that matches where you train and start.
Gym4 days/week
Upper / Lower Starter
A balanced gym split that trains each major muscle group twice per week.
45 min6 weeksBeginner
View the full programHome5 days/week
Body Tone & Conditioning
Short resistance circuits plus low-impact cardio for a leaner, stronger routine.
25 min4 weeksIntermediate
View the full programGym5 days/week
Lean Muscle Builder
Moderate-volume resistance training for muscle growth and balanced development.
60 min8 weeksIntermediate
View the full programGym4 days/week
Foundational Strength
Practice core movement patterns and gradually improve strength without maxing out.
55 min8 weeksIntermediate
View the full programWalking6 days/week
Walk to Fitness
A gradual walking plan for improving daily movement, endurance and recovery.
20–45 min6 weeksBeginner
View the full programHow to choose one, and how to not waste it
Pick on the basis of where you can actually train, not on which program sounds most impressive. A five-day gym split you attend twice is worse than a three-day home program you finish. The best program in this list is the one you will still be doing in week four.
Then leave it alone. Every program here states how long to run it and how to progress it, and progression is the part that produces the result — one more rep, a little more weight, one less second of rest. Swapping exercises every week feels productive and guarantees you never get better at any of them.
Two honest limits. These programs do not know your injury history, and they cannot see your technique. If something hurts in a way that is sharp rather than tiring, stop and get it looked at rather than working around it.
Pair it with the numbers
Training is half of it. Work out your calorie target and your protein before you start, so week one is not a guess — there are 8 free calculators on the site, no signup on any of them.
See the free calculatorsQuestions people ask
Are these workout plans really free?
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Yes. Every program is on the page in full — the complete weekly schedule, every exercise, sets, reps, rest periods, coaching cues and a video demo for each movement. There is no signup, no email gate and no paid tier holding the useful half back.
Which program should I pick?
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Start from where you can actually train. If you have no equipment and no gym, Beginner Full Body or Body Tone & Conditioning. If you have joined a gym and want structure, Upper / Lower Starter. If you have trained consistently for six months or more, Lean Muscle Builder or Foundational Strength. If you are starting from a very low base or managing joint pain, Walk to Fitness.
How long should I follow one program?
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Run it for the length it states — four to eight weeks — before you change anything. Programs fail far more often from being abandoned in week two than from being the wrong choice. The progression note on each one tells you how to make it harder as you go, which is what should change, rather than the exercises.
Do I need a gym for these?
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Three of the six need nothing but floor space and a chair. Use the Home filter to see only those. The gym programs assume a standard commercial gym with machines, dumbbells and a barbell.
Can I follow these with a health condition?
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Ask a doctor first. These are general programs written for healthy adults, and they do not know about your back, your knee or your blood sugar. FIT360 runs doctor-coordinated programmes for PCOD, diabetes, arthritis, sciatica, spondylitis and back pain — those are built around the condition rather than adapted after the fact.
A program is a plan. A coach is the reason you finish it.
Everything above is genuinely free and genuinely usable. What it cannot do is correct your form, adjust when your shoulder starts complaining, or notice that you have quietly stopped coming. If you want that, our studio in Kharadi is private, one client at a time, and the first session costs nothing.
Book a free consultationThese programs provide general fitness information for healthy adults aged 18 and over. They are not medical advice, diagnosis or treatment. Stop exercising if you feel pain, dizziness, chest discomfort or unusual shortness of breath. If you are pregnant, post-partum, managing a condition such as diabetes, or recovering from injury, review any new exercise programme with a qualified healthcare professional first.