A Fitbod alternative that lets you choose

There are two ways to arrive at a session. Something builds it for you, or you build it yourself. Both work, and which one suits you is not really a question about apps.

This one is built for the second. It is free, it has 158 exercises in it, 123 with a free weight and 35 bodyweight, and it never picks anything for you.

You choose, and the pages are written so you can

Pick a muscle. Take the exercises out of it that you actually want. Set your own reps, sets and rest.

Nothing here generates a plan, swaps a lift out because it decided your triceps were tired, or hands you a superset you did not ask for. If a session was wrong, you chose it, and you can see why you chose it.

Choosing only works if you have something to choose on, which is the other half. Every exercise page names the muscle that drives the lift and separates it from the ones only holding you steady, so picking three exercises for a muscle is a decision rather than a guess.

Which muscle is doing the work, rather than a list of the ones involved

Most exercise listings give you the muscles worked, as one list. That list mixes the muscle that should be driving the lift with the ones stabilising you, and those are different jobs. A mirror shows you the shape of a lift. It does not show you where the load is going.

Every page here splits them, and the library filters the same way: 14 muscles, 5 kinds of weight, 3 levels, with the muscle filter matching what drives the lift rather than what steadies it.

Start anywhere in the library, or with a hip thrust or a lateral raise.

Free, and you can look before you decide anything

There is no paid tier here. No Pro, no Elite, no trial that ends, nothing behind a subscription, and no ads.

You can read all 158 exercise pages without an account, and the workout builder works signed out, keeping your sessions on your own device. An account is optional, carries four things between your phone and your laptop, your history, your starred lifts, your notes and your unit, and holds nothing else about you.

It logs the sessions you built

Each set is logged against a weight, and when you come back to an exercise it shows what you lifted last time. Kilograms go up a quarter at a time to 200, pounds half a pound at a time to 441.

Finished sessions collect on a history screen and stay the way you left them. The database will accept a new session and delete an old one; editing one is a permission it does not grant.

The rest countdown runs on its own, beeping the last 3 seconds and buzzing at zero, and the screen stays on while a lift or a rest is up.

The guides name their sources

Eleven guides cover the questions that come up across exercises: how long to rest, how many sets, how many reps, whether to train to failure, what progressive overload requires.

Each figure carries a named paper behind it, with an author, a year and an identifier, and the build enforces that rather than trusting it: a citation with no stored paper behind it stops the site compiling.

Start with how many sets per exercise or training to failure.

It works in a gym with no signal

Nothing you log needs a network. A page you have opened before opens again without a connection, and you can hold the whole library offline from settings in one press, about 32 MB. That download never happens on its own.

Common questions

Does it build the workout for you?

No, and that is the difference. You pick the muscle, take the exercises out of it, and set your own reps, sets and rest. Nothing generates a session, swaps an exercise, or decides you are too fatigued for something.

Is FreeWeightDojo free?

Yes, and there is no paid tier to move up to. Nothing sits behind a subscription, a trial or an upgrade prompt, because there is nothing to sell you.

Can you use it without an account?

Yes. All 158 exercise pages are open, and the workout builder works signed out too, keeping your sessions on your own device. An account is optional and only syncs your history, starred lifts, notes and unit between devices.

How do you know which exercises to pick?

Every exercise page names the muscle that drives the lift and separates it from the ones that only steady you, and you can filter the library by 14 muscles, 5 kinds of weight and 3 levels. Picking is the part you keep, so the pages are written to make picking possible.

Does it track your lifts?

Yes. Each set is logged against a weight, it shows what you lifted last time, weight moves in steps of 0.25 kg or 0.5 lb, and every finished session lands on a history screen.

Is the training advice sourced?

Every figure on the guides traces to a named paper with an author, a year and an identifier, and a script checks each citation against a stored record of the paper before the site can ship.

About this page

Fitbod is a separate product made by Fitbod Inc. and this site is not connected to it. It is free to download and logging past a short trial requires a subscription, listed on the UK App Store at £14.99 a month or £99.99 a year, checked on 28 August 2026. Both move, so their own listing is the thing to trust today.

Fitbod builds the workout for you, which is what it says it does and what a lot of people want. If you would rather be handed a session than assemble one, it is not this site you are looking for, and this page is not going to pretend otherwise. The other pages in the comparison lane are written to the same rules.