Free PDFs
Free PDF downloads: workout plans, meal plans and document examples
8 finished PDFs that you can download free, with no sign-up. Each one is a complete, designed document: a 12-week gym program, a home dumbbell plan, a beginner 5K plan, a 7-day high-protein meal plan, a meal prep planner, a lead magnet, a client welcome packet and an ebook sample. Each page shows the full text and a preview. To change one, open it in BuildPDFs and describe your edits.
Looking for ideas for your own freebie? See 15 lead magnet examples.
Fitness
Training plans with weekly tables and printable logs.
12-Week Hypertrophy Program PDF
Lifters with about a year of steady gym training who want a structured muscle-building plan.
12-Week Dumbbell Workout Plan PDF
People who train at home with dumbbells and want a clear 12-week plan.
Beginner 5K Running Plan PDF (8 Weeks)
New runners, or people who return to running, who want to finish their first 5K.
Nutrition
Meal plans and planners you can print.
High-Protein Meal Plan PDF (7 Days)
Adults who want more protein in a normal, balanced diet and like a ready-made plan.
Weekly Meal Prep Planner (Printable PDF)
Anyone who wants to plan a week of meals, shop once and cook ahead.
Business
Finished examples of documents that coaches, freelancers and agencies send.
Lead Magnet Checklist Example (PDF)
Coaches, consultants and course creators who want to see a finished lead magnet before they make one.
Client Onboarding Packet Example (PDF)
Agencies, freelancers and consultants who want a professional welcome packet for new clients.
Publishing
A designed ebook sample.
eBook Sample Chapter Example (PDF)
Authors, coaches and creators who plan an ebook and want to see a finished layout.
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