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 | Programme print | Check price → |
| Bands | Resistance band set 5 levels | Home training | Check price → |
| App | Workout tracker app guide | Digital logging | Check price → |
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Frequently asked questions
What is progressive overload and why does it matter?
Progressive overload means gradually increasing the demand on your body — more weight, more reps, or more sets over time. Without it, the body adapts and stops changing. The programme template is designed around this principle: Week 6 should be harder than Week 1.
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.