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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 14, 2025 02:58
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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
-