12 Week Testosterone Boosting Workout Plan


One of the best ways to increase your testosterone naturally is something you can start today, right now. Go hit the gym!

However, it takes more than just random workouts to have an impact on your hormones. You need a clear strategy, and that’s exactly what I’m going to give you; a complete 12-week testosterone-boosting workout plan.

Here’s what you will get…

  • How this workout plan boosts testosterone
  • Full 12-week testosterone-boosting workout program with exercise, sets, and reps (about)
  • Workout times, frequency, and 2 possible schedule
  • Phase 1 – Strength Building Workouts (weeks 1-4)
  • Phase 2 – Mass Building Workouts (weeks 5-8)
  • Phase 3 – Strength and Conditioning Workouts (weeks 9-12)
  • Post-workout meal recipe (my personal favorite protein shake!)
  • Recommended post-workout supplements
  • Testosterone boosting diet plan
  • What to do after you finish the program

How Does This Workout Plan Boost Testosterone?

testosterone boosting workout plan

First, let’s tackle the big question. You know how lifting weights builds muscle and gets you stronger. But exactly how does going to the gym boost your testosterone?

There are two ways…

  1. Doing compound exercises
  2. Lifting challenging (fancy word for ‘heavy’) weights

The reason compound exercises work so well as a natural test booster is because they require the effort of multiple muscles. This triggers an anabolic response, impacting your hormone levels.

In the same manner, lifting heavier weights pushes your body further. This also activates a hormone response that will temporarily increase your testosterone.

So, is this workout program for you? It is if you…

  • Want to pack on muscle mass (this isn’t for getting skinny-ripped!)
  • Get stronger on compound lifts
  • Looking to boost your testosterone with heavyweights
  • Are willing to commit to 12 weeks of consistent weight training (no excuses!)

What Are Compound Exercises?

If you’re new to the gym, you may be wondering what exercises are considered compound exercises.

The most common compound exercises are:

  • Squats
  • Deadlifts
  • Bench Press
  • Barbell Rows
  • Overhead Press

There are also different variations of some of these (ex: incline bench press). You can read about these and more compound exercises, and how they boost testosterone in my post 10 Exercises You Need To Increase Testosterone Naturally.

**If you’re completely new to the gym and lifting weights, there’s an awesome article that has everything you need to get started for beginners on TheMuscleProgram.com

About This 12 Week Workout Plan

compound exercises that boost testosterone

You will not be doing the exact same workout for the entire 12 weeks. Rather, it will be split up into 3 phases of specific workouts. And each phase is 4 weeks.

  • Phase 1 – Weeks 1-4: Strength Building Workouts
  • Phase 2 – Weeks 5-8: Mass Building Workouts
  • Phase 3 – Weeks 9-12: Strength and Conditioning Workouts

Your goal starting out is to increase your strength. Next, you’ll take that newly added strength and use it to pack on muscle mass.

Lastly, you’ll go through a strength and conditioning phase (I’m warning you now, these will be the toughest workouts you’ve ever done!).

So that you can make maximum gains, you’re going to get all the tools you need to make these workouts more effective (post-workout, supplements, diet, etc).

I’ll also show you an extremely cool strategy you can do after you finish the program to keep gaining muscle.

Workout Time And Frequency

To be consistent, you will be training 4 days a week. I suggest setting aside at least an hour for each workout session.

  • 4 days a week
  • 1 hour for each workout

These are heavy, intense workouts and they will tax your central nervous system. So it’s best to have a day off (rest day) after two days in a row of training.

I’m going to give you two workout schedules to choose from. You can also use these as a guide to create your own training split…

Training Split 1

The below workout split caters to those who work a typical Monday through Friday schedule and/or want to have their weekends free.

  • Monday: Workout 1
  • Tuesday: Workout 2
  • Wednesday: Rest
  • Thursday: Workout 3
  • Friday: Workout 4
  • Saturday: Rest
  • Sunday: Rest

Training Split 2

This option may be best for those with non-traditional or sporadic schedules:

  • Monday: Rest
  • Tuesday: Workout 1
  • Wednesday: Rest
  • Thursday: Workout 2
  • Friday: Rest
  • Saturday: Workout 3
  • Sunday: Workout 4

Remember, just follow the 2 days on with at least 1 day off rule.

Now you’re ready to start this 12-week testosterone-boosting workout plan!

Phase 1 – Strength Building Workouts

12 week testosterone boosting workout plan

Your main focus for the first 4 weeks is building up strength in the major compound lifts. These are a mix of bodybuilding workouts and powerlifting workouts.

The strength building strategy you’ll use is one that’s been around for decades called the 5×5 workout (five times five). It’s basically doing 5 sets of 5 reps. You’ll be doing this for the first exercise each workout followed by supporting exercises for muscle gains.

**This is not the typical 5 x 5 workout you’ll see, but a modified version.

Going heavy on these exercises will give you a solid boost in testosterone. And the strength gains will be leveraged to build more muscle throughout the entire workout plan.

Each day will be listed below with the workout, sets, and reps. This will be the case for the next 2 phases as well.

Workout 1 – Back

ExerciseSets x Reps
Barbell Rows5 x 5
Deadlifts4 x 8, 6, 3, 1
Dumbbell Rows4 x 8

**Deadlifts are treated differently with rep ranges. The first few sets are warming you up for that final max-effort set. This is the case with deadlifts in general, through the workout plan.

Workout 2 – Chest and Biceps

ExerciseSets x Reps
Bench Press5 x 5
Incline Bench Press4 x 6
Barbell Curls4 x 8

Workout 3 – Legs

ExerciseSets x Reps
Squats5 x 5
Leg Press5 x 12
Leg Extensions3 x 12
Leg Curls3 x 12

**You’ll notice there’s more training volume for legs; your leg muscles respond best to more sets and reps, and overall training volume.

Workout 4 – Shoulders and Triceps

ExerciseSets x Reps
Overhead Press5 x 5
Seated Dumbbell Press4 x 6
Close-Grip Bench Press4 x 8

Phase 2 – Mass Building Workouts

mass building workouts

By this point, you should have made some decent strength gains. The weights that felt heavy when you first started should feel a little lighter.

For the next 4 weeks, you’re still going to lift heavy and stick to your compound exercises. But you’re also going to increase your training volume by incorporating more exercises, sets, and reps.

The schedule (workout days) for each muscle group will remain the same. But be prepared to spend a little more time in the gym as these workouts may take a little longer than the workouts in the first phase.

Your goal during this second phase is to use the strength you’ve gained and add more overall sets and reps to build more quality muscle size.

So…get ready to get jacked with these bodybuilding testosterone boosting workouts!

Workout 1 – Back

ExerciseSets x Reps
Deadlifts4 x 8, 6, 3, 1
Barbell Rows4 x 8
Dumbbell Rows4 x 8
Seated Rows3 x 10
Lat Pulldowns3 x 10

Workout 2 – Chest and Biceps

ExerciseSets x Reps
Bench Press4 x 6-8
Incline Bench Press4 x 8
Dumbbell Flyes4 x 10
Barbell Curls3 x 10
Dumbbell Hammer Curls3 x 10

Workout 3 – Legs

ExerciseSets x Reps
Squats4 x 6-8
Leg Press5 x 12
Stiff-leg Deadlifts4 x 10
Leg Extensions4 x 12
Leg Curls4 x 12

Workout 4 – Shoulders and Triceps

ExerciseSets x Reps
Overhead Press4 x 6-8
Seated Dumbbell Press4 x 8
Lateral Raises4 x 10
Skull Crushers3 x 10
Rope Pressdowns3 x 10

Phase 3 – Strength and Conditioning Workouts

strength and conditioning agonist antagonist workouts to boost testosterone

Remember me telling you that this part of the testosterone-boosting workout plan will be tough? I wasn’t exaggerating.

The structure of your workouts will completely change, as well as the way you approach these workouts. You’re going to be doing what’s called agonist-antagonist workouts.

About Agonist-Antagonist Workouts

Wanna talk about a workout that boosts testosterone? This is it! Because you will be combining many compound exercises, especially on your upper body days. You can think of this as having a double impact (kinda like that Van Damme movie!).

You will be super setting each agonist with an antagonist exercise (think in terms of pull followed by push).

An example is if you do a set of barbell rows, you will immediately go do a set of bench press after rows. That will count as the superset. This is a good representation of what your upper body days will be like.

Your lower body days will be slightly different. You’ll still superset but with a core exercise. An example is doing a set of knee raises or rope crunches after a set of squats.

The result of doing agonist-antagonist workouts is continued strength gains with extreme conditioning.

In short, you’ll be strong, jacked, and ripped. And you will have optimized your natural testosterone levels. Pretty much everything that is awesome!

Workout 1 – Back and Chest

Superset 1Sets x Reps
Barbell Rows – superset with ⬇︎4 x 6-8
Bench Press4 x 6-8
Superset 2Sets x Reps
Dumbbell Rows – superset with ⬇︎4 x 6-8
Incline Bench Press4 x 6-8
Superset 3Sets x Reps
Lat Pulldowns – superset with ⬇︎4 x 8-10
Dumbbell Flyes4 x 8-10

Workout 2 – Lower Body and Core

Superset 1Sets x Reps
Squats – superset with ⬇︎5 x 6-8
Leg Raises (or Knee Raises)5 x 12
Superset 2Sets x Reps
Leg Press – superset with ⬇︎5 x 12
Decline Sit-ups (or Crunches)5 x 12
Superset 3Sets x Reps
Leg Extensions – superset with ⬇︎5 x 12
Stiff-leg Deadlifts5 x 12

Workout 3 – Shoulder, Back, and Arms

Superset 1Sets x Reps
Overhead Press – superset with ⬇︎4 x 6-8
Pull-ups4 x 6-8
Superset 2Sets x Reps
Seated Dumbbell Press – superset with ⬇︎4 x 6-8
Reverse Grip Barbell Rows4 x 6-8
Superset 3Sets x Reps
Cable Pressdowns – superset with ⬇︎4 x 6-8
Barbell Curls4 x 6-8

Workout 4 – Lower Body and Core

Superset 1Sets x Reps
Deadlifts – superset with ⬇︎5 x 8, 6, 3, 3, 1
Leg Raises (or Knee Raises)5 x 12
Superset 2Sets x Reps
Front Squats – superset with ⬇︎5 x 12
Decline Sit-ups (or Crunches)5 x 12
Superset 2Sets x Reps
Leg Extensions – superset with ⬇︎5 x 12
Leg Curls5 x 12

Post Workout Meal (and Optional Supplements)

The most crucial time for food and nutrients is immediately after your workouts. If you skip this part, you’re robbing yourself from building muscle and getting stronger. Don’t skip your post-workout meal!

I’m going to give you the perfect post-workout meal (which is my personal protein shake recipe). I’ll also share some basic supplements you can take to make faster gains.

Post Workout Shake

  • 2 scoops of whey protein powder
  • 6 ounces of almond milk (no sugar added)
  • 1/3 cup of frozen organic blueberries
  • 1 organic banana
  • 1 teaspoon of raw, local honey (this can be taken separately from the shake)

The key is getting fast-digesting nutrients into your body after your workout. Why? Because that’s when the rebuilding of muscle starts!

Your body is screaming for nutrients after an intense workout. And the above post-workout shake gives you the perfect blend of protein and carbohydrates that your body will immediately start using to recover and build muscle.

Optional Post Workout Supplements

People ask me all the time what supplements they should take to gain muscle mass. My first response is that supplements aren’t required, but they can help.

Because I don’t want you to overthink this, I’m going to give you 3 effective supplements you can take with your post-workout meal. Again, you can make gains without them. But if you’re looking to take it to the next level, these will certainly help.

  1. 10 grams of creatine monohydrate (this can be mixed with your protein shake)
  2. Multi-vitamin
  3. Natural testosterone boosters – read about my recommended test booster, or click here

There are a gazillion other supplements you can take. My advice is to keep it simple. If you take a ton of supplements, you’re never going to know what’s working and what’s not. And you’ll just be blowing your money, unnecessarily.

Just start out with the 3 supplements I gave you. If you want to add something else later, that’s fine (maybe something like BCAAs). But if you do that, just add one new supplement at a time.

Test Boosting Workout Diet

test boosting workout diet plan

While we’re on the topic of nutrition and recovery, let’s nail down the best type of diet that fits this workout plan.

Since you’re on a testosterone boosting workout plan, it makes sense to be on a testosterone boosting diet!

Below is a sample muscle building meal plan you can follow.

**The post-workout shake (Meal 2) is assuming you workout in the morning. If you workout in the afternoon or evenings, just move your meals around accordingly.

Meal 1 – 5:30 AM

  • whole eggs (make sure they’re cage-free…it’s worth the extra expense)
  • oatmeal
  • apple

Meal 2 – 9:00 AM

  • whey protein
  • almond or coconut milk
  • organic frozen blueberries
  • banana
  • raw local honey

Meal 3 – 12:00 PM

  • ground beef, turkey, or chicken (grass-fed/organic)
  • whole wheat pasta
  • cup of green veggies

Meal 4 – 3:00 PM

  • nuts (almond or cashews)
  • Greek yogurt

**You could also do whey protein with natural peanut butter and a piece of fruit instead for this meal

Meal 5 – 6:00 PM

  • sirloin steak
  • sweet potatoes
  • cup of green veggies

Meal 6 – 9:00 PM

  • whey protein
  • natural peanut butter

**You could also eat something like cottage cheese instead. The key is to eat protein and fats before bed (minimize carbs at this time).

Also, for testosterone boosting foods and another meal plan, check out my post 7 Foods That Raise Testosterone.

What To Do After You Finish the 12 Week Workout Program

First of all, make sure you still to this testosterone-boosting workout program for the full 12 weeks! If you follow this program, you will make muscle gains and you will get stronger.

Now, there are several options for you after you finish this program, and I’ll go through each one below…

  • Take a break – It’s not a bad idea to take a break from the gym after an intense workout program. But don’t take more than a week off. And if you’re not lifting weights for a week, at least walk 3-4 days or do some sort of physical activity.
  • Deload – the first and probably best option. This is where you workout, but not as hard or intense, and back off on the volume. Maybe choose 3 workouts days and do just a few sets of the major compound exercises using moderate weights. This will help you keep your gym schedule while giving your body a break.
  • Start the program again – You can always run this testosterone-boosting workout program again! But I strongly suggest either taking that week-long break or doing deload workouts for that week.
  • Build your own workout program – You can also take what you like from this workout plan and use it as a guide to building your own program, adding different exercises and techniques. I do recommend keeping your heavy compound exercises (squats, deadlifts, bench press, etc.) in your program at all, or at least most times. Remember, those exercises are your foundation for muscle mass, strength, and boosting your testosterone.

How To Keep Track Of Your Gym Progress

It’s important to keep track of your progress in the gym! Are you getting stronger? Are you building more muscle size? Are you cutting up and losing body fat?

One of the best ways to track your progress is by keeping a log. Here are 2 easy ways to do that…

  1. Go old school and take a pen and notepad with you to the gym
  2. Use your iPhone or smartphone to log your progress (most devices have some sort of app where you can make notes…for example, Apple Notes)

Regardless of what method you use, you can take it to the next level by putting all of this information in a spreadsheet such as Excel, Apple Numbers, or Google Docs. This way you can easily revert back and compare (imagine had you started this a year ago and being able to look at it today to see how far you’ve come!).

I also want you to bookmark this page (save it in your favorites) because I want you to comment below after you finish each phase of the program. Let me, and everyone here know how you’re doing! This is also a great way to hold each other accountable for making gains.

**Make sure you check out my #1 Rated Testosterone Booster.

Jason

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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