The Perfect Week

For testosterone. Copy this.

Mon: heavy lower

Squat or deadlift. 3–5 working sets.

Tue: HIIT 20 min

Sprints, bike, or rower.

Wed: heavy upper

Press + row. 3–5 working sets.

Thu: walking + mobility

8–10k steps. Zero intensity.

Fri: heavy full body

Deadlift or squat + press.

Sat/Sun

Long walk or hike. Recover.

Read the full guide

HIIT vs Lifting for Testosterone