What you get
Designed to look bought, priced at nothing
Three print sizes
A2 and A3 for home printers, plus 18×24" for a print shop or easel.
Fully editable
Change the wording in any free PDF editor — no design software needed.
High-resolution
Crisp 300 DPI vector text that stays sharp at poster size.
How to use it
From download to display in three steps
- Personalise. Open the PDF in Canva, Acrobat online or Apple Preview and edit the text.
- Print. Heavyweight matte card at home for A3 and under; a print shop for 18×24".
- Display. Frame it or stand it on an easel at your .
Top picks compared
| Pick | What you'll want | Best for | |
|---|---|---|---|
| Top pick | A4 heavyweight matte card | Training plan | Check price → |
| App | Strong gym workout tracker app log split free | Workout app | Check price → |
| Book | Bigger Leaner Stronger Matthews training programme book | Programme guide | Check price → |
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Frequently asked questions
What's the best workout split for beginners?
For most beginners, a full-body routine 3 times a week (e.g. Monday/Wednesday/Friday) is more effective than a body-part split, because each muscle group is trained more frequently and there's built-in recovery. More advanced trainers often move to splits like push/pull/legs or upper/lower as their volume needs increase. The best split is one that matches your schedule and that you'll stick to consistently — consistency beats the 'optimal' programme you abandon. This is general information; consult a qualified trainer for personal guidance.
Is it really free?
Yes — no email, no sign-up.
Can I print it more than once?
Yes — print as many copies as you need.