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
- LevelBeginner
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedJun 20, 2024 03:34
- Last EditedNov 08, 2024 05:57
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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
RPE 7-9
1B
Bayesian Curl
1
1
1
5-10 reps
8-12 reps
8-12 reps
RPE 5-6
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 Wide-Grip 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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 5-6
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 2
1A
Bench Press (Dumbbell)1 Set
2 Sets
5-10 Reps
6-10 Reps
@5-6
@7-9
1B
Hammer Curl1 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 Curl1 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 Extension1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
4
Hyperextension Lower Back Iso Holds1 Set
-2 mins
5
Oblique Crunch2 Sets
AMRAP
@10
Day 1
1A
Squat (Smith Machine)1 Set
2 Sets
5-10 Reps
6-10 Reps
@5-6
@7-9
1B
Bayesian Curl1 Set
1 Set
1 Set
5-10 Reps
8-12 Reps
8-12 Reps
@5-6
@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
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 Up2 Sets
AMRAP
@10
Day 3
1A
Romanian Deadlift (Dumbbell)1 Set
2 Sets
5-10 Reps
6-10 Reps
@5-6
@7-9
1B
Seated Calf Raise2 Sets
15-20 Reps
@7-10
2A
Incline Bench Press (Dumbbell)1 Set
2 Sets
5-10 Reps
6-10 Reps
@5-6
@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 Extension1 Set
1 Set
8-12 Reps
8-12 Reps
@7-9
@7-10
4
Lying Leg Raise2 Sets
AMRAP
@10