Questions, answered

As soon as your payment goes through, we email you secure download links (usually within a minute or two). Check your spam or promotions folder if you can't see it.

Links last 7 days and work 5 times, to keep the files secure. Just reply to your order email or contact hello@pqfit.co.uk and we'll send fresh links.

The guides are PDFs that open on any phone, tablet or computer. Trackers are .xlsx spreadsheets that open in Excel, Google Sheets or Apple Numbers.

At checkout you agree to immediate access, so the usual 14-day cancellation right ends once your download starts. If a file is faulty, incomplete or won't open, we'll replace it or refund you. Full details are in our delivery and refunds policy.

No. Week 1 is deliberately easy so you can learn the exercises and find your starting weights. Every exercise has easier swaps.

No. Protein powder can be a convenient way to hit your protein target, but it's optional. None of our plans require supplements.

Our plans are general information for healthy adults. If you have a medical condition, an injury, are pregnant or take medication, speak to your GP before starting.

Card, Apple Pay and Google Pay through Stripe, and PayPal. We never see or store your card details.

Please don't. Your purchase is for your personal use. Sharing or reselling the files isn't allowed. It helps keep prices low.