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Going with the flow 🌊

by Boglárka P.

Program Description

Dive into "Going with the Flow," a 6-week bodybuilding program designed for novice lifters looking to build strength and muscle in a structured way. With 18 training sessions spread across the weeks, each workout lasts about 40 minutes and incorporates a variety of exercises targeting all major muscle groups. Expect a mix of bodyweight movements and machine exercises to enhance your technique and promote balanced development. Get ready to flow through your workouts and see your progress soar!

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 14, 2025 02:33
  • Last Edited
    Jul 23, 2025 09:58

Summary

Embark on a transformative 6-week journey with "Going with the Flow," designed to enhance your strength and endurance through a balanced regimen of bodyweight and machine exercises. Committing just three days a week, you'll engage your entire body, focusing on key muscle groups with movements like the Lat Pulldown and Bulgarian Split Squat. This program is perfect for those looking to build muscle and improve overall fitness while enjoying a structured yet flexible approach to training. Dive in and feel the progress as you flow through each session!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Blank Bodyweight Row
3
6 reps
-
2
Lat Pulldown
3
8 reps
-
3
Seated Hamstring Curl
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bent Over Row (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4A
Hip Adductor (Machine)
2
8 reps
-
4B
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Negative pull-up
3
6 reps
-
4A
Hip Adductor (Machine)
2
8 reps
-
4B
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4A
Hip Adductor (Machine)
2
8 reps
-
4B
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Negative pull-up
3
6 reps
-
4A
Hip Adductor (Machine)
2
8 reps
-
4B
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Pull-Up (Assisted)
3
6 reps
-
4A
Hip Adductor (Machine)
2
8 reps
-
4B
Hip Abductor (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
3
Negative pull-up
3
6 reps
-
4A
Hip Adductor (Machine)
2
8 reps
-
4B
Hip Abductor (Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
-
2
Tricep Pushdown (Cable)
3
8 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Blank Bodyweight Row
3 Sets
6 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Seated Hamstring Curl
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Bent Over Row (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Chest Press (Machine)
3 Sets
6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
3
Pull-Up (Assisted)
3 Sets
6 Reps
-
4A
Hip Adductor (Machine)
2 Sets
8 Reps
-
4B
Hip Abductor (Machine)
2 Sets
8 Reps
-
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-