4 Week PPL Pre-Made Program - Train Like Lynley
Train Like Lynley – 4 Week MOVS PPL Split
Build muscle. Train with intention. Push your limits.
Built around the MOVS Method (Metabolic Overload Variance System) - This is more than a PPL (Push/Pull/Legs) routine; it's a system designed to shock your muscles with strategic intensity, varied rep ranges, and minimal rest.
Inside you’ll get:
✅ A structured 3-day split (Push / Pull / Legs) repeated weekly
✅ Built-in progression with weekly rep schemes, tempo cues & effort strategies
✅ Core work integrated for functional strength and aesthetics
✅ My personal notes each week to coach you through execution
✅ PDF format - ready to print or log directly in the gym
Perfect for intermediate lifters, athletes, or anyone ready to train with purpose.
No fluff. No guesswork. Just results.
Want to train like a pro? Start here.
🔗 Includes link to upgrade into a personalized coaching plan if you’re ready to go all in.
Train Like Lynley – 4 Week MOVS PPL Split
Build muscle. Train with intention. Push your limits.
Built around the MOVS Method (Metabolic Overload Variance System) - This is more than a PPL (Push/Pull/Legs) routine; it's a system designed to shock your muscles with strategic intensity, varied rep ranges, and minimal rest.
Inside you’ll get:
✅ A structured 3-day split (Push / Pull / Legs) repeated weekly
✅ Built-in progression with weekly rep schemes, tempo cues & effort strategies
✅ Core work integrated for functional strength and aesthetics
✅ My personal notes each week to coach you through execution
✅ PDF format - ready to print or log directly in the gym
Perfect for intermediate lifters, athletes, or anyone ready to train with purpose.
No fluff. No guesswork. Just results.
Want to train like a pro? Start here.
🔗 Includes link to upgrade into a personalized coaching plan if you’re ready to go all in.
Train Like Lynley – 4 Week MOVS PPL Split
Build muscle. Train with intention. Push your limits.
Built around the MOVS Method (Metabolic Overload Variance System) - This is more than a PPL (Push/Pull/Legs) routine; it's a system designed to shock your muscles with strategic intensity, varied rep ranges, and minimal rest.
Inside you’ll get:
✅ A structured 3-day split (Push / Pull / Legs) repeated weekly
✅ Built-in progression with weekly rep schemes, tempo cues & effort strategies
✅ Core work integrated for functional strength and aesthetics
✅ My personal notes each week to coach you through execution
✅ PDF format - ready to print or log directly in the gym
Perfect for intermediate lifters, athletes, or anyone ready to train with purpose.
No fluff. No guesswork. Just results.
Want to train like a pro? Start here.
🔗 Includes link to upgrade into a personalized coaching plan if you’re ready to go all in.
After completing a single 4-week round of a PPL MOVs-style routine, you can expect noticeable improvements in strength endurance, muscle tone, and overall conditioning. Due to the combination of rep range variance, minimal rest periods, and strategic supersets, you’ll likely feel fitter, experience better pumps, and notice slight increases in vascularity and muscle density. However, major changes in size or body composition are limited within just one cycle unless paired with a near-perfect diet and recovery plan. The biggest immediate benefit is the boost in work capacity and stamina - sets that once felt exhausting will become far more manageable by the end of the month.
If the routine is repeated for three full cycles (about 12 weeks), the results compound dramatically. Expect significant hypertrophy across key muscle groups, sharper muscle definition, and greater metabolic conditioning. Strength levels will noticeably rise, especially if you’re progressively adding weight or reducing rest times. Additionally, the high blood flow and frequent exposure to varying rep ranges will enhance nutrient delivery to muscles, promoting visible size increases and better recovery between sessions. Over time, you’ll also develop a sharper mind-muscle connection, particularly in commonly neglected areas like the rear delts, hamstrings, and abs, leading to a fuller, more proportionate physique.
By the end of 12 weeks, you’ll not only feel more athletic but also look visibly bigger, tighter, and stronger. MOVs’ unique style challenges both muscular and cardiovascular systems simultaneously, resulting in a look that’s both muscular and fit rather than bulky. Recovery capacity improves noticeably as well, setting you up to handle even more intense training phases afterward. While a single round offers a good introduction to MOVs’ benefits, committing to three rounds unlocks the full potential of the system - delivering real changes in size, endurance, definition, and performance.