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 .
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|---|---|---|---|
| Top pick | A4 heavyweight matte card | PPL planner | Check price → |
| Log book | Gym workout log book training journal undated UK | Training log | Check price → |
| Gloves | Gym gloves grip weightlifting training support pair | Better grip | Check price → |
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Frequently asked questions
What is a push pull legs (PPL) workout split?
Push/pull/legs is a popular way to organise strength training by grouping muscles that work together into three separate sessions: 'push' day trains the pushing muscles (chest, shoulders and triceps), 'pull' day trains the pulling muscles (back and biceps), and 'legs' day trains the lower body (quads, hamstrings, glutes and calves). The appeal is that it's logical, balanced and flexible — you can run it three days a week (hitting each once) or six days (hitting each twice) depending on your time and experience. It ensures every major muscle group gets trained and gives each adequate rest before being worked again. As with any programme, the essentials are warming up, using good form before chasing heavier weights, progressing gradually over time (progressive overload), and allowing rest days to recover. If you're new to training or have a health condition, check with your GP first, and consider a few sessions with a qualified trainer to learn the lifts safely.
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.