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BigBalls 💪🏽🍒 Program: Beginner/Novice Full-Body

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Program Description

Most scientifically, statistically, mathematically, judiciously, veridically, systematically, and anecdotally proven weightlifting program 💯 to increase testicular size! Yoked and chaddy results only. Read the PDF dork: https://docs.google.com/document/d/e/2PACX-1vQtafnpf61wFTLlluxGv5FG23pTc9WOVbkDpeqlo5eVscyzjI46N24YX3rW2Yq_m43TnI_072eAJySm/pub

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 20, 2024 03:34
  • Last Edited
    Jan 30, 2025 12:50
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
2B
Seated Row (Cable)
1
1
6-10 reps
6-10 reps
RPE 7-9
RPE 7-10
3A
V-Handle Tricep Pushdown (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3B
One Arm Lateral Raise (Cable)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Sit Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 7-9
3B
Leg Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Hyperextension Lower Back Iso Holds
1
2 mins
-
5
Oblique Crunch
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
15-20 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-10 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-10 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-12 reps
8-12 reps
RPE 7-9
RPE 7-10
4
Lying Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Squat (Smith Machine)
1 Set
2 Sets
5-10 Reps
6-10 Reps
@4-5
@7-9
1B
Bayesian Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
2A
Seated Dip (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-9
@7-10
2B
Seated Row (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-9
@7-10
3A
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
3B
One Arm Lateral Raise (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
4
Sit Up
2 Sets
AMRAP
@10
Day 2
1A
Bench Press (Dumbbell)
1 Set
2 Sets
5-10 Reps
6-10 Reps
@4-5
@7-9
1B
Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
2A
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
2B
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
3A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@7-9
3B
Leg Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
4
Hyperextension Lower Back Iso Holds
1 Set
2 mins
-
5
Oblique Crunch
2 Sets
AMRAP
@10
Day 3
1A
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
5-10 Reps
6-10 Reps
@4-5
@7-9
1B
Seated Calf Raise
2 Sets
15-20 Reps
@7-10
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5-10 Reps
6-10 Reps
@4-5
@7-9
2B
Bicep Curl (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
3A
Leg Press (45 Degrees)
2 Sets
6-10 Reps
@7-9
3B
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
4
Lying Leg Raise
2 Sets
AMRAP
@10