Premade Fitness Plans
LATEST RELEASE (DUMBBELL ONLY)
This four week training program applies the MOVs training system to an at-home environment using only dumbbells and bodyweight movements.
MOVs stands for Metabolic Overload Variance System, a method that blends strength progression, hypertrophy training, metabolic fatigue, neuromuscular efficiency, and fatigue management to develop muscle, strength, and endurance simultaneously.
Instead of relying only on heavy compound lifts or only high repetition isolation work, this program blends both approaches. Each workout uses rep range variance and strategic exercise sequencing to create mechanical tension and metabolic stress throughout the session.
The program follows an Upper / Lower split performed twice weekly, allowing each muscle group to be trained frequently while still providing adequate recovery.
Whether you are training in a home gym, apartment gym, or limited equipment environment, this program provides the structure needed to make measurable progress.
Program Includes
• 4 week structured training cycle
• Upper / Lower training split
• Rep range progression and movement variance
• Coaching cues for major exercises
• Core training and active recovery guidance
• Tracking sheets to record weight and reps
Train with intention, track your numbers, and build momentum week after week.
Build muscle, strength, and work capacity using only dumbbells and bodyweight movements. This four week training cycle uses the MOVs system to blend compound lifts, isolation work, and rep range variance to stimulate real progress. Designed for athletes training at home who still want structured, effective programming.
Sampler Plans | Week
This free Upper / Lower sampler introduces the 2025 Upper / Lower programming approach.
You will see how upper and lower body days are structured around primary lifts, supported by accessories that drive hypertrophy while managing fatigue. The focus is on clean execution, logical progression, and sustainable volume.
This sampler is designed to give you clarity on how the full Upper / Lower program flows week to week.
This free sampler gives you a preview of the 2025 Push Pull Legs programming style.
It includes sample workouts that demonstrate exercise sequencing, volume selection, and overall training flow. This is meant to help you decide if the Train Like Lynley approach is right for you.
This free Push Legs Pull sampler gives you a firsthand look at how the 2025 Train Like Lynley programming is structured.
You will see how workouts are built around a primary compound lift, followed by accessories that support hypertrophy, efficiency, and recovery. This sampler highlights exercise sequencing, rep ranges, and overall training flow without overwhelming you.
It is designed to help you decide if the full Push Legs Pull program fits your training style and goals.
This free sampler introduces the 2025 Arnold Split structure.
You will see how workouts are organized, how volume is distributed, and how upper body dominant training is approached without burning out joints or recovery.
This free Full Body sampler showcases how full body training is programmed within the Train Like Lynley system.
You will see how each session balances compound lifts with targeted accessory work to create effective, efficient workouts that still progress. This is not circuit training or random movement. It is structured full body training with intent.
Use this sampler to understand how full body workouts are sequenced and how volume is distributed across the week.
This legacy nutrition guide focuses on simple, sustainable eating habits.
It is not a strict meal plan or macro calculator. Instead, it teaches foundational nutrition principles that support training, recovery, and long term consistency.
This guide is ideal if you want a realistic approach to eating that supports your fitness goals without extremes.
The MOVs Handbook explains the training principles behind the Metabolic Overload Variance System.
This guide breaks down how strength progression, hypertrophy through volume manipulation, metabolic overload, neuromuscular efficiency, and fatigue management work together. It teaches you how to train with intent instead of blindly following workouts.
This is not a workout plan. It is a framework for understanding why programs are built the way they are.
All programs come with clear weekly structure and training notes to guide your execution and progression. Pair your training with a personalized nutrition guide from Body Craft to get the most out of your results:
Each program in the Train Like Lynley series is built around the same methods I use in my own prep - focused structure, strategic overload, and intentional progression. These plans are designed to help you build lean muscle, improve endurance, and develop the physique you’ve always wanted without guesswork.
Access your premade Train Like Lynley routine in the Lynley’s Training app - With tracking fields, check-in forms, nutrition logging and direct messaging with Lynley and Harper for guidance in executing your program.
This includes video call support and check-ins, adjustable programming to keep your progressing, and access to all of Lynley’s Training and BodyCraft’s resources and promotions through our community messaging.
Access your premade Train Like Lynley routine in the Lynley’s Training app - With tracking fields, check-in forms, nutrition logging and direct messaging with Lynley and Harper for guidance in executing your program.
No check-in video calls or program adjustments are offered in this plan
This 2025 Full Body program is designed for efficiency without compromise.
Each session trains the entire body using smart exercise selection and strategic sequencing. Compound lifts lead each workout, followed by accessories that maximize stimulus while managing fatigue.
This program is ideal if you want full body training that actually progresses, not random circuits or watered down workouts.
This is the updated 2025 Arnold Split, rebuilt with refined volume, smarter sequencing, and improved recovery considerations.
The Arnold Split emphasizes high upper body volume while still delivering focused leg training. Chest and back are trained together, shoulders and arms have dedicated attention, and legs are programmed with intent rather than as an afterthought.
This version reflects how Lynley programs today, in the routine that she initially started training with back in 2020. She stuck with this program for three years before switching to PPL.
Push Pull Legs 2.0 is a modernized take on the classic PPL split.
This version improves exercise order, recovery management, and weekly volume distribution. Each workout starts with a key compound lift, followed by accessories that target hypertrophy without unnecessary overlap or fatigue.
This is a more advanced and refined PPL designed for lifters who want structure, progression, and longevity.
Upper / Lower 2.0 is an evolution of the original Upper / Lower program
This version improves exercise sequencing, balances weekly volume more effectively, and introduces more intentional hypertrophy work without sacrificing strength progression. Each workout begins with a primary compound lift, followed by accessories that support both muscle growth and joint longevity.
Upper / Lower 2.0 is cleaner, more efficient, and better suited for lifters who want structure without feeling beat up.
This is the original Push Pull Legs split from the Train Like Lynley series.
The program follows a traditional PPL structure with dedicated push, pull, and leg days. Each session starts with a compound lift to anchor progression, followed by targeted accessory work to drive hypertrophy.
This legacy version is ideal for lifters who enjoy training frequently and want a familiar split with clear structure. It focuses on building strength first, then using volume to support muscle growth.
This is the original Upper / Lower split that laid the foundation for the Train Like Lynley training style.
The program follows a simple but effective structure. Two upper body days and two lower body days per week, built around compound lifts, intelligent volume, and straightforward progression. It is designed for lifters who want consistency, structure, and measurable strength gains without unnecessary complexity.
This legacy program is ideal if you want a balanced approach to building muscle and strength while training four days per week. It emphasizes strong movement patterns, progressive overload, and practical accessory work.