Weight Training Program to Boost Testosterone

Weight Training Program to Boost Testosterone

Weight Training Program to Boost Testosterone

Frequency: 3 days per week (e.g., Monday, Wednesday, Friday)

Duration: 8 weeks

Warm-Up: 10-15 minutes of light cardio and dynamic stretching before each session.

Day 1: Full Body Strength Training

Squats

Sets: 4
Reps: 6-8
Rest: 2-3 minutes between sets

Bench Press

Sets: 4
Reps: 6-8
Rest: 2-3 minutes between sets

Deadlifts

Sets: 4
Reps: 6-8
Rest: 2-3 minutes between sets

Pull-Ups or Lat Pulldowns

Sets: 3
Reps: 8-10
Rest: 1-2 minutes between sets

Overhead Press

Sets: 3
Reps: 8-10
Rest: 1-2 minutes between sets

 

Day 2: Lower Body Focus

Deadlifts

Sets: 4
Reps: 6-8
Rest: 2-3 minutes between sets

Leg Press

Sets: 4
Reps: 8-10
Rest: 2-3 minutes between sets

Lunges

 

Sets: 3
Reps: 10-12 per leg
Rest: 1-2 minutes between sets

Calf Raises

 

Sets: 3
Reps: 12-15
Rest: 1-2 minutes between sets

Romanian Deadlifts

 

Sets: 3
Reps: 8-10
Rest: 1-2 minutes between sets

 

Day 3: Upper Body Focus

Incline Bench Press

Sets: 4
Reps: 6-8
Rest: 2-3 minutes between sets

Bent Over Rows

Sets: 4
Reps: 8-10
Rest: 2-3 minutes between sets

Military Press

Sets: 3
Reps: 8-10
Rest: 1-2 minutes between sets

Dips

 

Sets: 3
Reps: 8-10
Rest: 1-2 minutes between sets

Bicep Curls

 

Sets: 3
Reps: 10-12
Rest: 1-2 minutes between sets
    Additional Tips:

    Progressive Overload:

    Gradually increase the weight or resistance to continue challenging your muscles and stimulating testosterone production.

    Proper Nutrition:

    Ensure adequate protein intake and maintain a balanced diet to support muscle growth and hormone production.

    Sleep and Recovery:

    Prioritise 7-9 hours of quality sleep each night to facilitate muscle recovery and hormone regulation.

    Consistency:

    Stay consistent with your training routine, making adjustments as needed to keep progressing.


    By following this structured weight training program, you can effectively boost your testosterone levels, enhance muscle growth, and improve overall strength and health.

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