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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/16Z9Yj4xyU6OkPhibyXNZdrcaYgO8zTb5ds4o1hD1cIU/edit

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
    Jun 18, 2025 12:22

Summary

Unlock your strength potential with the BigBalls 💪🏽🍒 Program! This 8-week full-body workout is designed for beginners and novices, featuring three sessions per week that blend supersets to maximize efficiency and results. Each workout focuses on foundational movements like squats, bench presses, and rows, ensuring a balanced approach to building strength and muscle. With detailed guidance on form and intensity, you’ll build confidence in the gym while progressing at your own pace. Get ready to transform your fitness journey!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
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
4-6 reps
RPE 4-5
RPE 7-9
1B
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
2A
Seated Dip (Machine)
1
1
6-8 reps
6-8 reps
RPE 7-9
RPE 7-10
2B
One Arm Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7-9
RPE 7-10
3A
Seated Row (Cable)
1
1
6-8 reps
6-8 reps
RPE 7-9
RPE 7-10
3B
V-Handle Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 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
4-6 reps
RPE 4-5
RPE 7-9
1B
Hammer Curl
1
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
2A
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
6-8 reps
RPE 7-9
RPE 7-10
2B
Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
3A
Seated Overhead Press (Dumbbell)
2
6-8 reps
RPE 7-9
3B
Leg Extension
1
1
8-10 reps
8-10 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
4-6 reps
RPE 4-5
RPE 7-9
1B
Seated Calf Raise
2
10-12 reps
RPE 7-10
2A
Incline Bench Press (Dumbbell)
1
2
5-10 reps
6-8 reps
RPE 4-5
RPE 7-9
2B
Bicep Curl (Machine)
1
1
8-10 reps
8-10 reps
RPE 7-9
RPE 7-10
3A
Leg Press (45 Degrees)
2
6-8 reps
RPE 7-9
3B
Single Arm Overhead Tricep Extension
1
1
8-10 reps
8-10 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 2
1A
Bench Press (Dumbbell)
1 Set
2 Sets
5-10 Reps
4-6 Reps
@4-5
@7-9
1B
Hammer Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
2A
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-9
@7-10
2B
Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
3A
Seated Overhead Press (Dumbbell)
2 Sets
6-8 Reps
@7-9
3B
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 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
4-6 Reps
@4-5
@7-9
1B
Seated Calf Raise
2 Sets
10-12 Reps
@7-10
2A
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5-10 Reps
6-8 Reps
@4-5
@7-9
2B
Bicep Curl (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
3A
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@7-9
3B
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
4
Lying Leg Raise
2 Sets
AMRAP
@10
Day 1
1A
Squat (Smith Machine)
1 Set
2 Sets
5-10 Reps
4-6 Reps
@4-5
@7-9
1B
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
2A
Seated Dip (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-9
@7-10
2B
One Arm Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@7-9
@7-10
3A
Seated Row (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@7-9
@7-10
3B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@7-9
@7-10
4
Sit Up
2 Sets
AMRAP
@10