Train with a planthat ends in week 4.

Four-week training programs by Lynn. Clear sessions, set-by-set progression, and a version for the gym or for home. Delivered as a PDF the moment you buy.

See the glutes program @lynnmerhej.fit
Lynn smiling and flexing her arm at a Hyrox event

Programs

Programmed, not improvised.

Each program is built on NCSF programming principles: a proper warm-up, exercises chosen so movements don't repeat across the week, and a progression you can follow without guessing.

Pick a programOne goal, one clear plan. No bundles of random workouts.
Pay once$30, no subscription. The PDF is yours to keep.
Train for 4 weeksFollow the sheet, log your lifts, then repeat or move to the next program.

Why these programs exist

I train people in person. Along the way I kept meeting people who know their way around a gym but don't know how to build a plan, or who don't have the time to put one together.

These programs are that plan, already built. You open the PDF, follow the sessions, and skip the guesswork.

They're not for everyone

Each program is the same for everyone who buys it. It works best if you know the main lifts and can follow a plan on your own.

If you're brand new to training, have an injury, or need something built around your schedule, don't buy one of these. Message me and we'll find what fits.

Want a program made for you?

If you want a plan built around your goal, your schedule, and the equipment you have, message me directly. I also train people in person, so you can ask about that too.

Personalized programs and in-person training are priced separately. Tell me what you're training for and I'll reply with what I'd do.

Back to all programs

Glutes focused

A four-week program built around the glutes. Heavy hip work early in the week, higher-rep pump work at the end, and enough leg training to keep the whole lower body balanced.

Length
4 weeks
Sessions
4 days a week
Where
Gym, home swaps included
Format
PDF, instant download
$30

Want a plan made just for you instead?

Inside the week

Every session opens with the same 8-10 minute warm-up. Tap a day to see the focus and the first lifts.

How the four weeks progress

Week 1Learn the liftsLower rep range, stop with about 3 reps left in the tank.
Week 2Add loadAdd a little weight or 1-2 reps, with about 2 reps left.
Week 3Add volumeAn extra set on the first two exercises each day, with 1-2 reps left.
Week 4Push the top setsLast set of each main lift goes close to failure, with good form.

What you get

  • A week-by-week PDF with sets, reps, rest, and progression
  • A warm-up and mobility sequence for every session
  • Home swaps for the gym-only lifts
  • A tracking sheet for your weights and reps
  • A short guide on how to use the program and judge effort

Is it for you?

  • You can train 4 days a week for 4 weeks
  • You have access to a gym, or are happy with the home swaps
  • You want a plan to follow, not a coach checking in
  • It's a training plan only. It has no meal plan or diet rules
  • It's built for lifters with some gym experience. A beginner program is planned

Need something personal?

This program is the same for everyone who buys it, so it won't fit everyone. If you want a plan built around your own goal, schedule, injuries, or equipment, or you'd like to train with me in person, message me directly.

Questions

What equipment do I need?

A barbell, dumbbells, a bench, a cable machine, and a few machines such as leg press and leg extension. The PDF lists home swaps that need only a bench or couch, dumbbells, and resistance bands.

How do I get the program?

You'll get a download link right after payment. The program is a PDF you can keep on your phone.

Can I get a program made just for me?

Yes. Message me on WhatsApp or Instagram with your goal, how many days you can train, and your equipment. Personalized programs are separate from this $30 one and priced individually. I also train people in person.

Is it a subscription?

No. You pay $30 once.

What if I have an injury or a medical condition?

Check with your doctor or physiotherapist before starting any training program.

What do I do after four weeks?

Repeat the program with heavier weights, or move on to the next program when it's released.

Start week 1 today.

Four sessions a week, one clear plan, $30.