You can use the table tools to set the exact column widths and row heights. Do note that few printers can print to withing 5mm of the paper adges, so you will have to allow for that.
Word also allows you to centre a table horizontally and, if you change its wrapping to 'around', to vertically.
For the square, you could manually position a graphic object in the appropriate location in each cell, or you could create a table with extra columns and rows, then hide the unwanted row/column borders for every second row/column combo. See attached.
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Cheers,
Paul Edstein
[Fmr MS MVP - Word]
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