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BigBalls Hypertrophy & Conditioning: (Beginner) 3/D FB
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6 athletes joined
Program Description
Scientifically and anecdotally most proven weightlifting program 💯 to increase testicular size! Just trust me bro. stacked and yoked results only 😤 please read the PDF i made to better understand the program thx don’t be a bum 😃
Program Overview
Level
Beginner
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 20, 2024 03:34
Last Edited
Jul 20, 2024 03:07
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Week 1
1 / 8 Weeks
Day 2
1A
Bench Press (Dumbbell)
1 Set
2 Sets
10-20 Reps
6-10 Reps
@6-6
@7-9
1B
Hammer Curl
1 Set
1 Set
1 Set
10-20 Reps
8-10 Reps
8-10 Reps
@6-6
@7-9
@7-10
2A
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
2B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@7-9
@7-10
3A
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10-20 Reps
6-10 Reps
@6-6
@7-9
3B
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 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
10-20 Reps
8-10 Reps
@6-6
@7-9
1B
Seated Calf Raise
1 Set
1 Set
15-20 Reps
15-20 Reps
@7-9
@7-10
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
10-20 Reps
6-10 Reps
@6-6
@7-9
2B
Preacher Curl (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
3A
Leg Press (45 Degrees)
1 Set
2 Sets
10-20 Reps
8-10 Reps
@6-6
@7-9
3B
Single Arm Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-9
@7-10
4
Lying Leg Raise
2 Sets
AMRAP
@10
Day 1
1A
Leg Press (45 Degrees)
1 Set
2 Sets
10-20 Reps
8-10 Reps
@6-6
@7-9
1B
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-20 Reps
8-10 Reps
8-10 Reps
@6-6
@7-9
@7-10
2A
Seated Dip (Machine)
1 Set
1 Set
6-10 Reps
6-10 Reps
@7-9
@7-10
2B
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-9
@7-10
3A
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-9
@7-10
3B
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@7-9
@7-10
4
Sit Up
2 Sets
AMRAP
@10