Free Gym Workouts for Men and Women

Workout like a pro and look like a pro with the only portable gym workout cards… a personal trainer in the palm of your hand!

fitness-meme-on-the-other-side-of-fit-is-greatWhat is My Gym Trainer?

My Gym Trainer is a portable workout system of 24 complete workouts on sturdy removable laminated cards, that take you through many months of fitness progress. The next best thing to having a personal trainer, is to go to the gym armed with systematic gym workouts designed by personal trainers and based on the systematic routines they use with their clients.

You can get FREE gym workouts below, but first, identify which level you’d like to try.

We have three different My Gym Trainer binders.

  • Beginner
  • Intermediate
  • Advanced

Each binder contains 24 complete workouts, and training tips, on removable, laminated, double-sided cards with weight circuits on one side and cardio workouts on the other.

That’s 24 days of exercise before you repeat a single workout.

That’s one month before you start the cycle over. At that rate, you can use each gym trainer for 3-12 months of progress before it gets old and before you need to move up to the next level.

However, we’ve got some tips and hacks to make these serve you even longer!

Our Favorite Fitness Hacks

AND… our favorite way to use these gym workout plans is to do shorter more intense workouts. So, instead of an hour each workout we often alternate days and do cardio on one day, weight circuits the next. So that’s shorter workouts (approximately 30 minutes) each time.

Shorter workouts have many advantages. In terms of performance, you can actually end up getting better results in less time because you’re more likely to be able to have the energy for more focused and intense sessions.

By decreasing and increasing the intensity, reps and weights of your routines, each series of workouts will continue to challenge and transform you for many months and even years!

For some fun, go for a wildcard month by shuffling your cards then go for the luck of the draw for your daily workout to keep the variety going for you.

Intensity + Effort = more Fit

My Gym Trainer Hacks Summary

  • Shorter, more intense workouts*
  • Save time
  • Reduces burnout
  • Exercises last for 2 months before repeating the cycle
  • Decrease and Increase workouts to fit your fitness level
  • Play shuffle the cards for a wildcard workout month

But if you love hour long workouts, don’t need to save time, or just want to make more progress more quickly, then use these gym workouts as intended: weights and cardio on the same day. Either way, all the variety will keep it happening for you for many months to come.


Okay, so which level is best for you? 

Fitness is not a one-size-fits-all. The My Gym Trainer System has 3 different levels depending on where you are in your fitness journey. If you know what that is, then just click on your level to get to your free gym workouts. If you’re not certain, then read on for more information to help you decide.

My Gym Trainer 1 – Beginner

These workouts ease you into the gym experience while helping you learn what to do. These beginner workouts help the new gym user to quickly become comfortable and proficient with gym equipment, cardio, and weight circuits, with 24 effective and easy-to-follow beginner workouts.


My Gym Trainer 2 – Intermediate

This fitness plan takes the fit exerciser to the next level in intensity and results through interval training cardiovascular programs and more challenging weight training exercises.

This series shows you the power of working on the various body parts in consecutive days of focused intensity.

With these intermediate gym workouts, day one and three are all legs + cardio, days two and five are upper body + cardio and days 3 and 6 are core + cardio.

My Gym Trainer 3 – AdvancedMy Gym Trainer 3 – Advanced For the fit exerciser looking for a change or the athlete looking for a gym routine that is full of tough cardio intervals and weight workouts that will take your physique to the next level using a fast pace of both familiar and novel movements.

These gym workouts are for the fit exerciser looking for a change or the athlete looking for a gym routine that is full of tough cardio intervals and weight workouts. If you’re advanced, then you know that resistance training is what defines the best physical fitness. This advanced gym trainer will take your physique to the next level using a fast pace of both familiar and novel movements.

Click the image your level for a free PDF download of 3 gym workouts.

You can always come back to this page if you decide you want to try more than one level for free! Please let us know if you have any questions of feedback, you can contact us here.

*Disclaimer: Remember to always be safe and listen to your body. Stay intense within your capacity, and stop the moment you feel strain or pain. Exercise and building muscle is hard but shouldn’t be painful. Only you can know what that is for your body, so start out slowly and carefully until you’re familiar with the exercises and your body’s clues. It’s advisable to get a physical before getting started, especially when you’re just starting out.