DIY Quad Goals T-Shirt and Free Cut File

Looking for an incentive to work out, or just sport around town in some athliesure wear? Don’t miss out on this fun DIY Quad Goals T-Shirt. We’ve got the cut file available for free so that you can make a shirt of your own. This post contains affiliate links. 

We’re entering into the “dog days” of summer and the last thing that anyone wants to do (especially me) is to work out in this heat. Unfortunately, laying off isn’t an option for Jay’s daughter who’s got to be in “soccer shape” for high school team tryouts. While she’s super motivated on her own, I couldn’t think of a better way to support her than ply her with liquids and snag her new workout gear…Every thing is easier when you’ve got a cute outfit on, right?

DIY Quad Goals T-Shirt

Honestly I feel like this entire post COULD be blamed on a “good deal” at Target. All of their workout gear was on sale the other day and while I was able to find tons of cute bottoms, I just didn’t see a shirt that would work out really well.

They had loads of cute t-shirts with witty sayings, but honestly a lot of them weren’t 100% appropriate for a teenager (or at least teenagers in my house). After a bit of poking around I’d added a couple of pairs of shorts to my cart, but not a single shirt! Rather than get down in the dumps about the lack of shirt though, I decided to create one myself!

Here’s what you will need to recreate this project:
Quad Goals Cut File (PNG or SVG)
Electronic Cutting Machine (I use this machine.)
Heat Transfer Vinyl (I use Expressions Vinyl HTV in Black Glitter.)
Iron (This one works great for these projects!)
Lightweight Towel or Teflon Sheets
Lightweight T-Shirt (like this one)

Here’s how to create the t-shirt:

1. Download the “Quad Goals” Cut File.
2. Upload the design to your design software and create the appropriately sized layout. Be sure to mirror the image so that the text appears backwards on the screen. Feed the heat transfer material into your machine with the glossy side down. Select HTV in the media menu and cut. (Alternatively, you can print out the design and cut the vinyl by hand with an Xacto knife.)
3. Peel the negative space in the design off the plastic backing, leaving only the words “Quad Goals” to transfer on the clear plastic transfer sheet.
4. Position the design on the t-shirt face down so that you see it through the clear transfer sheet. Your text should be facing the right direction at this point.
5. Place a this cloth or parchment paper over the design and place a heated iron on top PRESSING FIRMLY into the design for 45-60 sec.
6. Remove the iron and cloth and gently peel up the transfer sheet. If the HTV continues to stick to the transfer sheet, replace the cloth and iron again making sure to apply pressure.

Since squad goals is printed all over everything lately, I knew that QUAD GOALS would be perfect for a teen focused on soccer (have you seen those muscular thighs?!). Thus, the DIY Quad Goals T-Shirt was born. It’s fun seeing her wear it around.