21 Muscle Building Test Boosting Workouts

The reason you workout is simple; to build muscle. But did you know there are specific types of workouts that can also boost your testosterone?

In this post, you’re going to get 21 workouts that build muscle and boost testosterone.

I’m going to break the workouts down into sections, and you can start doing these today:

  • 7 upper body workouts
  • 7 lower body workouts
  • 7 full-body workouts

You’ll also learn…

  • Why these workouts are more effective for boosting testosterone
  • The types of exercises you should include in every workout
  • Workout schedules you can follow

**Make sure you bookmark this so that you can easily refer to it when you need a workout!

Why Some Workouts Are Better Than Others

I applaud anyone who goes to the gym. That takes effort and discipline. But you and I both know if you’re serious about building muscle, just showing up isn’t going to cut it.

You need a strategy, and that’s what you’re getting here. But you may be wondering what makes some workouts better than others for boosting test and building muscle.

There are actually 2 answers…

  1. Doing compound multi-joint exercises
  2. Lifting heavyweights

Your workouts should include both of these. This is the testosterone boosting element of your workouts and will, of course, build strength.

Two reliable, and something conflicting sources both point to evidence that lifting heavy weights boost testosterone: t-nation.com and webmd.com (these links will open a new browser if you care to read their articles).

The muscle-building element will come after that, and each workout below will have a combination of both! But first, let’s talk more about the types of exercises that boost test.

Exercises That Boost Testosterone

There are the best exercises for boosting testosterone:

  • Squats
  • Deadlift
  • Barbell rows
  • Overhead press
  • Bench press

They are all compound multi-joint exercises. This means they involve several muscles and also require more effort than most other exercises.

These are many other exercises that can trigger an anabolic response in your body. And these will be included in the workouts below. If you’d like to read about these exercises more in-depth, check out my post: 10 Exercises You Need To Increase Testosterone.

The Workouts

Let’s get to the muscle-building testosterone boosting workouts! Here’s the breakdown you’ll see:

  • 1-7: Upper body
  • 8-14: Lower body
  • 15-21: Full body

Upper Body Workouts

upper body workouts that build muscle and boost test

Since there are so many muscles in your upper body, the workouts will target specific muscles or groups of muscles.

For example, there will be workouts for those that want to stick to the traditional bodybuilding workout (chest day, back day, shoulder day).

And you’ll also find workouts that group muscles together (chest and back, shoulders and arms, etc.)

1 – Alternating Chest and Back Workout

This workout and #2 are my personal favorites because they work the agonist and antagonist muscles together. This helps you get stronger while also packing on muscle mass.

You can also superset these exercises (1 set of bench press followed by 1 set of barbell rows, etc).

  • Bench Press: 4 x 6
  • Barbell Rows: 4 x 6
  • Incline Dumbbell Press: 4 x 8
  • Dumbbell Rows: 4 x 8
  • Dumbbell Flyes: 3 x 10
  • Lat Pulldowns: 3 x 10

2 – Alternating Back and Shoulders Workout

This workout is ideal to do a few days after #1. In essence, you’d be training back twice. That’s preferable because your back muscles are much larger than chest and shoulders.

  • Reverse Grip Barbell Rows: 4 x 6
  • Seated Overhead Press: 4 x 6
  • Seated Rows: 4 x 8
  • Arnold Press: 4 x 8
  • Lat Pulldowns: 3 x 10
  • Lateral Raises: 3 x 10

3 – Back and Biceps Workout

If you like the typical bodybuilding workouts, then #3, #4, and #5 are perfect.

These workouts allow you to focus on one major muscle, which is excellent for muscle mass and definition. And you’ll end the workouts with some arm exercises (if you do all 3 workouts below, you’ll be training biceps and triceps 2x a week).

  • Barbell Rows: 4 x 6
  • Dumbbell Rows: 4 x 8
  • Seated Rows: 3 x 10
  • Lat Pulldowns: 3 x 10
  • Barbell Curls: 3 x 8
  • Dumbbell Hammer Curls: 3 x 10

4 – Chest and Triceps Workout

  • Bench Press: 4 x 6
  • Incline Bench Press: 4 x 8
  • Dumbbell Flyes: 4 x 10
  • Close-grip Bench Press: 3 x 8
  • Rope Pressdowns: 3 x 10

5 – Shoulders and Arms Workout

  • Standing Overhead Press: 4 x 6
  • Seated Dumbbell Press: 4 x 8
  • Lateral Raises: 3 x 10
  • Barbell Curls: 3 x 8
  • Seated Overhead Dumbbell Extensions: 3 x 10

6 – Push Workout

Usually, the first workout in a Push, Pull, Legs routine. This is a good 3-day a week workout plan (I’ll give you some sample workout schedules towards the end).

For a Push, Pull, Legs workout program, use this with #7 below, and then choose a leg workout in the next section.

  • Bench Press: 4 x 6
  • Incline Dumbbell Flyes: 3 x 10
  • Standing Overhead Press: 4 x 6
  • Lateral Raises: 3 x 10
  • Close-grip Bench Press: 4 x 8
  • Cable Pressdowns: 3 x 10

7 – Pull Workout

  • Deadlifts: 4 x 6
  • Barbell Rows: 4 x 8
  • Seated Rows: 4 x 10
  • Lat Pulldowns: 3 x 10
  • Barbell Curls: 4 x 8
  • Seated Incline Dumbbell Curls: 3 x 10

Lower Body Workouts

lower body workouts that build muscle and boost testosterone

These are all lower body workouts and can be used in conjunction with the above upper body workouts. In fact, the schedule I find that’s most effective at building muscle and strength is:

  • Day 1: Upper body
  • Day 2: Lower body
  • Day 3: rest
  • Day 4: repeat

*After repeating, you can take 2 rest days…this would be the weekend for many

I personally think that most weightlifters, bodybuilders, and gym rats don’t spend enough time on their legs. And that’s why I’m giving you 7 lower body workouts below (now you have no excuses!).

Not to mention, lower body workouts is the best workouts for boosting testosterone!

8 – Squats and Deadlifts Workout

You’ll see ‘5×5’ in the full-body workouts in the next section, but this leg workout is mixing this technique with bodybuilding methods.

You’re going to do some heavy squats and deadlifts, which are known for boosting testosterone naturally. And you’ll follow that up with more reps of isolation leg exercises.

  • Squats: 5 x 5
  • Deadlifts: 5 x 5
  • Leg Extensions: 4 x 12
  • Lg Curls: 4 x 12

9 – High Volume Leg Workout

You may find that your legs respond best to high volume workouts. Remember, your legs are your biggest muscle group. They need special attention!

*You’re also using the 10×10 method, which is known as the German Volume Training method.

  • Squats: 4 x 8
  • Leg Press: 10 x 10
  • Leg Extensions: 7 x 12
  • Leg Curls: 7 x 12

10 – High Rep (320 Reps) Leg Workout

Similar to the high volume leg workout above, this one has you pumping out a lot of reps.

This leg workout is perfect for those days where you just don’t have it in you train heavy. In fact, this is a great workout when you need to back off using heavyweights for a week or two.

High rep leg workouts also make a great 2nd leg workout if you prefer to train legs twice a week. You can learn about more benefits of training legs twice a week on themuscleprogram.com.

  • Squats: 4 x 15
  • Leg Press: 4 x 25
  • Leg Extensions: 4 x 20
  • Leg Curls: 4 x 20

11 – Heavy Leg Workout

You’ve heard the saying ‘go heavy or go home!’ That’s what this leg workout is all about!

  • Squats: 5 x 5
  • Hack Squats: 4 x 6
  • Leg Press: 4 x 8
  • Leg Extensions: 4 x 10
  • Leg Curls: 4 x 10

12 – Power Leg Workout

If your goal is strength gains, this is the workout for you. You’ll be squatting and deadlifting in the super low rep ranges.

Tip: Start your squats and deadlifts with a moderate weight on your first set (about 70% of your max). One set 2, about 90%, and set 3, 95% of your max.

  • Squats: 5 x 3
  • Deadlifts: 5 x 3
  • Hack Squats: 4 x 6
  • Leg Press: 4 x 8

13 – Deadlift (Hamstrings) Focused Workout

Hamstrings are often neglected. So here’s an awesome hamstring workout that focuses on pulling with your legs. These exercises will also help strengthen your lower back.

  • Deadlifts: 4 x 5, 3, 3, 1
  • Stiff-leg Deadlifts: 4 x 8
  • Good Mornings: 3 x 8
  • Leg Curls: 3 x 12

14 – Squat (Quads) Focused Workout

Do you want to focus on boosting your squat? Then try this quads-focused workout once a week. You can also incorporate this in the previous leg workout, #13.

Example: Workout #13 on Tuesday, and #14 on Friday

  • Squats: 4 x 8
  • Front Squats: 4 x 10
  • Hack Squats: 4 x 12
  • Leg Extensions: 4 x 12

Full-Body Workouts

full body workouts that boost testosterone

Full-body workouts are great for people who:

  • Can spend more time in the gym but…
  • Can’t go to the gym frequently

Doing full body workouts will allow you to train every major muscle group in a single workout. And you can do this as little as twice a week (although I would personally prefer you to do these workouts 3x a week).

One thing you’ll notice is that the full body workout mainly focus on compound exercises, which are the exercises that are best for boosting testosterone. With these exercises, your smaller muscles (like arms and calves) are also getting plenty of work.

Below are 7 full-body workouts you can do:

15 – 5×5 Workout A

  • Squats: 5 x 5
  • Bench Press: 5 x 5
  • Deadlifts: 5 x 5

16 – 5×5 Workout B

  • Squats: 5 x 5
  • Barbell Rows: 5 x 5
  • Overhead Press: 5 x 5

17 – Heavy Full Body Workout

  • Squats: 4 x 8, 6, 3, 3
  • Bench Press: 4 x 8, 6, 3, 3
  • Deadlifts: 4 x 5, 3, 3, 1
  • Incline Bench Press: 2 x 6
  • Barbell Rows: 2 x 6
  • Overhead Press: 2 x 6

18 – High Volume Full Body Workout

  • Squats: 5 x 8
  • Bench Press: 5 x 8
  • Barbell Rows: 5 x 8
  • Leg Press: 5 x 8
  • Overhead Press: 5 x 8
  • Dumbbell Hammer Curls: 2 x 10 (drop sets on all)
  • Rope Pressdowns: 2 x 10 (drop sets on all)

19 – Full-Body Power Workout

  • Squats: 3 x 3
  • Bench Press: 3 x 3
  • Deadlifts: 3 x 3
  • Incline Bench Press: 2 x 6
  • Barbell Rows: 2 x 6
  • Overhead Press: 2 x 6
  • Cable Pressdowns: 2 x 8
  • Barbell Curls: 2 x 8

20 – Max Full Body Workout A

  • Bench Press: 4 x 6
  • Barbell Rows: 4 x 6
  • Incline Dumbbell Press: 4 x 8
  • Dumbbell Rows: 4 x 8
  • Seated Dumbbell Press: 4 x 8
  • Superset any biceps and triceps exercise: 3 x 10

21 – Max Full Body Workout B

  • Squats: 4 x 6
  • Deadlifts: 4 x 6
  • Leg Press: 4 x 12
  • Leg Extensions: 4 x 12
  • Leg Curls: 4 x 12

Workout Schedules

Lastly, let’s put it all together. I’m giving you a few different workout schedules you can use:

  • 2-day a week workout plans
  • 3-day a week workout plans
  • 4-day a week workout plans

These are just some examples. You can pick and choose any of the workouts above and plug them into the days that fit your schedule and goals.

2-Day a Week Workout Plan

This is for people with very busy schedules (like you have to work 2 jobs, or have workout and school, etc).

If you’re only training 2 days a week, you should focus on full-body workouts. You could also do the 5×5 or Max Full Body workouts here.

Also, if possible, it’s best to have at least 2 days between these workouts. Full-body workouts are taxing and you’ll need to recover.

I will encourage you to try your best to fit a 3rd workout day in.

  • Monday: #17 Heavy Full Full Body
  • Tuesday: rest
  • Wednesday: rest
  • Thursday: #18 High Volume Full Body
  • Friday: rest
  • Saturday: rest
  • Sunday: rest

3-Day a Week Workout Plans

In my opinion, 3 days a week is the minimum for weight training workouts. And you can easily train all muscles in 3 days.

The below example is based on the Push, Pull, Legs workout method. You could also choose some other workouts above as well. Just make sure all muscles are being worked.

  • Monday: #6 Push Workout
  • Tuesday: rest
  • Wednesday: #7 Pull Workout
  • Thursday: rest
  • Friday: #9 High Volume Leg Workout
  • Saturday: rest
  • Sunday: rest

4-Day a Week Workout Plans

From my personal experience, working out with weights 4 days a week is the most ideal. This allows you to adequately train all muscles with the appropriate volume for muscle growth.

This is great if you want 2 upper body days and 2 lower body days, as you see below. Or if you want to do more of a standard bodybuilding workout, you could mix and match 3 upper body workouts and have 1 lower body.

As I mentioned earlier, you don’t have to stick the the exact days. I just listed these as an example. In fact, this is the personal plan I stick to most of the time.

  • Monday: #1 Alternating Chest and Back
  • Tuesday: #14 Squats (Quad) Focused
  • Wednesday: rest
  • Thursday: #5 Shoulders and Arms
  • Friday: #15 Deadlifts (Hamstrings) Focused
  • Saturday: rest
  • Sunday: rest

Workout to Boost Testosterone

There you have it, 21 different muscle building test boosting workouts. And you can follow on of the workout schedule examples above, or use those as a template to create your own.

I hope you enjoyed this post and I’m excited to hear about your progress in the gym! Feel free to leave me a comment below.

Be sure to check out my #1 Top Testosterone Booster


Jason has been consistently weight training since his mid-teens (started back in the early 90's) and has helped countless others reach their fitness goals. At Top Testosterone Booster, his desire is to help you educate yourself with tips and the right supplements that can boost your performance.

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