Home Workout for Increasing Your Testosterone Levels

Looking for a home workout for increasing your testosterone levels?Home Testosterone Workout

I have been researching ways to increase testosterone in the body, for many years now and I am confident in recommending workouts, diets and supplements to increase your levels naturally.

At the age of 37 years old, I was suffering from low testosterone levels and was struggling trying to get my wife pregnant.  We tried for 18 years with no luck and every year was getting harder and sex was becoming more of a job and not for pleasure. 

This is when I became concerned with my testosterone levels and needed the answers to fixing my energy levels, my sexual stamina and my fertility problems.  This is when my problems became my motivation for learning everything I could about increasing testosterone.  It worked, we now have a son and he is five years old now.

But, enough about me, I will dive right into workouts and a home work out for increasing your testosterone levels.

Whether your testosterone levels are good and you want bigger muscle and an athletic edge or you are suffering from low testosterone levels, you can achieve awesome success working out at home.

-I will start off with a list of the benefits of a home workout.

-I will give you a little information on The Mindset For This Type Of Workout (Beast Mode)

-I will list the Recommended equipment you will want to have to be completely successful.

-I will give you Guidelines for a Successful Testosterone Workout

-I will give you an example workout.

-I will talk a little about pre and post workout nutrition!

-I will give some suggestions for emotional success

-I will give you some suggestions on Natural supplements that I use or have used with success in increasing my         testosterone levels.

-I will then bid you farewell and wish you luck in increasing your testosterone levels and hope you will find                 success as I did.

Benefits of Home WorkoutsHome Testosterone Workout

  • You have the opportunity to plug in your own work out track and listen to your own motivational music.
  • You do not have to wait for a machine or piece of equipment.
  • You don’t have to lay down on a sweaty weight bench and worry about catching a disease. 
  • You can restrict your concentration to your workout without interruption.
  • You save money.
  • You save time and don’t have to travel the extra 20 minutes to the gym each way.
  • For me, I like to let my son watch me work out and get in the work out mindset.

In my opinion, I like the home workout option.  Up until the last year and a half, I have been the ultimate fan of the gym.  It was a way for me to get away from home and hang out.

Now, I would rather not return to the gym because I love being home with my son.  I love to plug in the music of my choice and work out as hard as I can.  I can grunt, fart, and even watch the football game if I want without anyone walking in front of me, or interrupting me during my sets.

The Mindset For This Type Of Workout (Beast Mode)Home Testosterone Workout

Working out for testosterone should be hard.  It should be painful, in a good way, and it should leave you with a huge spike in testosterone when you are done.

If you ever walked into a gym, you noticed there are 2 types of guys.  There are the ones you see with great bodies, extremely athletic.  Then there are the guys that have been there for years that show little or no change in body style.  Up until a few years ago I was the guy with little or no gains. 

The difference is not how each guy looks but the unconventional way the guys with the muscle work out.  I hope this makes sense because it is key to success.  Let me explain!  

The three sets of 10 to 12 are out.  The Fancy bicep exercises light weight and lots of reps, are out, and any exercises not lifted as heavy as you possibly can, are out. 

There is no room for wimps when working out to increase your testosterone levels.  Let me elaborate on the word wimp.  Your mindset will determine if you are strong or weak and if you are the super hero or a wimp.  Because one guy can lift 300Lbs and the next can only lift 100lbs does not determine “ The Wimp”.  The way you go at lifting the weight does. If 100Lbs is all you can lift at the time but you are lifting it with intensity, you are the hero.  You are your own hero and your body will forever be in your debt.   

Be aggressive and lift with power.  Tear muscle fibers and force growth.  That will be your main goal for the next few months while you transform your body, build muscle and increase your testosterone levels. I like to call this beast mode and you will too once you achieve the mindset and feel the mindset. 

Recommended Equipment for Your Home Testosterone Work OutHome Testosterone Workout

Dumbbells- There are many types of dumbbells you can purchase. I bought 3 sets of dumbbells from amazon and I can add weight to each one as I get stronger.  There are also single weight dumbbells and there are dumbbells that you can set the weight with a dial.  It is all up to you on how fancy you want to get.    

A Barbell and weight Plates-  I recommend an Olympic Barbell with the weights included.  Check out craigslist and other play it again sports to save money. Or you can go to your local sporting goods store and find it there. 

The barbell set is recommended but, if you are on a budget, plan to get one in the future but if you have dumbbells, you will still be ok.

A Weight Bench- Look for one that will hold an Olympic barbell.  It has a wider holding platform for safety and the holding arms of the bench should be able to be extended to do squats.

A Pull Up Bar-  These are so easy to find now and there are many out there with different hand grip positions on them. 

Weight Bands-  These are optional but if you’re a beginner or want to get a little leaner, they are great for HIIT Cardio work outs which are the only type of cardio you will be doing.

Weight Lifting Gloves if you want

GuidelinesHome Testosterone Workout

Heavy weight training should be done working each body part no sooner than 48 hours between working out the same muscle again.  Your Body will need time to recover as will your muscles.

Beast mode my friend and beasts must rest too.   

Here are the exercises you will be concentrating on during your workouts. I will add others but these are the exercises proven to be the best for increasing your testosterone levels. 

Chest- Dumbbell or Barbell Bench Presses, Incline Dumbbell or Barbell Bench Presses, Decline Dumbbell or Barbell Bench Presses

Shoulders– Dumbbell or Barbell Shoulder Presses, Upright Rows,

Legs– Dumbbell or Barbell Squats with different foot positions, Deadlifts, Lunges, Push Presses

Back– Deadlifts, Rows, Shoulder Shrugs, Pull Ups

Biceps– Barbell and Dumbbell Curls Heavy, Pull Ups

Triceps–  Close Grip Push Ups, Weighted Bench Dips

You will be working out with weights 4 times per week.  You may modify each workout with other exercises but stay true to the body parts worked out together,

You will be working out 2 days on skipping one day, two days on and the rest of the week off.  Make sure you rest the days recommended because rest is essential for recovery and testosterone level increases. 

Example 1- Mon, Tues, Thurs, Fri (This way will keep the same days to be worked out on) or

Example 2- Mon, Wed, Fri, Sun (This way will rotate the days worked out)

Here are the muscles recommended to be worked out togetherTestosterone Work Out

  • Chest and Biceps
  • Legs
  • Back and Triceps
  • Shoulders

Example Workout

For the workout you will pick an exercise for each body parts list as directed and follow the recommended sets and reps. 

Day 1 Chest and Biceps

Chest Exercise #1 Barbell Bench Press 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Chest Exercise #2 Incline Dumbbell Bench Press 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Chest Exercise #3 Decline Pushups  3 Sets with each set to failure.

Bicep Curls- Barbell or Dumbbells 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Seated Bicep Hammer Curls- 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Triceps Exercise #1 Close Grip Triceps Bench Press 5 Sets Heavy Weight for 6 to 8 reps

Triceps Exercise #2 Dumbbell Overhead Triceps Extension 5 Sets Heavy Weight for 6 to 8 reps

Triceps Finisher- Bench Dips 3 Sets Each to Failure

Day 2- Legs

Squats –  1 Set Warm up 5 Sets of Heavy Weight for 6 to 8 reps

Bench Step Ups with Heavy Dumbbells-  1 Set Light Weight Warm up 5 Sets of Heavy Weight for 6 to 8 reps

Walking Lunges- With Dumbbells 1 Set Warm up 5 Sets of Heavy Weight for 6 to 8 reps

Stiff Leg Deadlifts- With Dumbbells or Barbell 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Single Leg Standing Calf Raises- Each Leg 3 sets to Failure.

Day 3- Rest or Do a Round of HIIT or Tabata with Weights (See HIIT Section for Instruction)

Day 4- Back and Triceps

Deadlift-  Barbell or Dumbbells 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Bent Over Rows- Barbell or Dumbbells 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Pull Ups- Assisted or Weighted- 3 Sets to Failure

Triceps Exercise #1 Close Grip Triceps Bench Press 5 Sets Heavy Weight for 6 to 8 reps

Triceps Exercise #2 Dumbbell Overhead Triceps Extension 5 Sets Heavy Weight for 6 to 8 reps

Triceps Finisher- Bench Dips 3 Sets Each to Failure

Day 5- Shoulders

Standing Shoulder Press- 1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Seated Hammer Press-1 Set Warmup 5 Sets of Heavy Weight for 6 to 8 reps

Dumbbell Shrugs-  5 Sets of Heavy Weights for 6 to 8 Reps

Do a Heavy Set of any Body Part Lacking that you want to improve!

Day 6 and 7 Rest
No Work these 2 Days- Take in a movie, do some meditation, and get ready to turn up the intensity next week.

Again, this is just an example, you can pick the exercises and the days to exercise.  Just make sure you get your rest days in.

HIIT For That Extra EdgeTestosterone Workout

Cardio Bad for Testosterone-  HIIT Good for Testosterone, Fat Loss, and Muscle Preservation

HIIT is Hight Intensity Interval Training.  There are 2 types I will focus on for your home workout for increasing testosterone. 

There is conventional HIIT and there is Tabata which you will use with weights to increase your focus and intensity.

Conventional HIIT is small bursts of exercise at 80 to 90 percent intensity levels and rest periods just the same.  For instance, 30 seconds of sprinting at 80% intensity then resting for 30 seconds walking.  This should last for 4 minutes the first couple days increasing every couple days, by a minute each.

Example Workout:

30 Second Sprint- 30 Rest

  • Day 1 4:00
  • Day 2 Skip
  • Day 3 4:00
  • Day 4 Skip
  • Day 5 5:00
  • Day 6 Skip
  • Day 7 5:00
  • Day 8 Skip
  • Day 9 6:00
  • Day 10 Skip

Continue up to 20 Minutes…. (You may use any method of Cardio you wish such as swimming, bicycling, Steppers, and any other)

Tabata HIIT is awesome but not for the faint of heart.  In order for this to be done you must work at the highest intensity level that you possibly can.  This method should have you lying on the floor praying to make it through the pain after the work out.

But, with this kind of workout, you will reap nothing but awesome.  You will notice gains, in strength, accelerated fat loss and your testosterone levels will greatly benefit from it. 

Here is how it is done-  Again, I cannot stress enough, Intensity, Intensity, Intensity.

Tabata is only 4 minutes’ total.  No more thank god and no less. 

You will be doing exercises with weights.  Tabata can be done with bodyweight too but for the sake of increasing testosterone you will be working with weights.

Example:

4 Minutes

20 Seconds Dumbbell Push Press 10 Seconds Rest for 8 Sets-  That’s it!  But that’s enough!

You can substitute exercises, such as, Deadlifts, Overhead Presses, or even one body part per set.  It is all up to you.  Be Creative but just be sure to have the weights ready so you can jump right into the next set without hesitation. 

Try these, and don’t give up.  You may find yourself puking on the floor as I still do after years of doing these.  But, they are well worth it. 

Note- Conventional HIIT is a Daily or whenever you feel like doing it for an extra edge workout.  Tabata should only be done once or twice a week at the most.  Twice is really pushing it if your regular workouts are also intense. 

Diet to Increase TestosteroneHome Testosterone Workout

Diet for this home workout should be a diet different than a fat loss diet or a diet for gaining mass.  There are foods you will eat that you have been told are bad for years now.  Things like butter, egg Yolks, Cholesterol, and fats are all essential for increasing your testosterone levels. 

The diet is just as important if not more than the workout and there is a lot of information to know if you want to be successful.  Therefore, I will stop here with the diet information.  Below is a link to my page, giving you everything you will need to know about dieting for testosterone.  I will also include the link at the very bottom of this article if you want to continue reading.

Please be sure to click here to read-  Testosterone Diet Guide- Eat The Right Things At The Right Time

Natural Testosterone Boosting SupplementsNatural Ways to Increase Testosterone

Other than a diet and exercise, you can close the triangle of increasing testosterone with a natural supplement. 

Natural supplements are just that natural. They are made with ingredients created by the earth, whether it is herbs, plants, or minerals.  They work to increase your testosterone levels without the side effects of things like created supplements with synthetic substances and steroids. 

Below this article, I will provide you with a few different supplements I have used or still use to increase test in my body.  I love them, they work and they give me the extra edge to please me and my wife. 

The supplements I recommend to you below are natural, they are scientifically proven and they come with a satisfaction guarantee.  You cannot lose, you will be happy or you will get your money back.  That’s it, black and white. 

Click Here to Read My Supplement Guide  Testosterone Supplement Guide-Scientifically Tested Ingredients

Summary

A home workout for increasing your testosterone levels was given to you above.  Follow it as written and you will not be disappointed. 

It will work if you work.  Use everything you have for each workout.  Don’t leave any energy behind.  Leave it all out on the table. 

Remember, Beast Mode, and nothing less.

Read up in the diet, and make sure your recovery nutrition is up to par with your workouts. 

Make sure your eating enough throughout the day to fuel your workouts also. 

If you are following the workout and the diet, then by all means supplement.  Supplements do work and they work well these days.  Just be sure to know which one’s work. Don’t fall for a fancy label and false claims.  I have been researching and taking these supplements for years and I have wasted al lot of money on the wrong ones. 

Through trial and error and years of good research, I am proud to be able to provide you with the best of the best supplements on the market today, below. 

Good luck with all off this information.  You will love the new you and you will love your new testosterone levels. Stick with it and it will stick with you. 

Here is the link again to my Testosterone Diet Testosterone Diet Guide- Eat The Right Things At The Right Time

I do not recommend anything I have not used for myself.

I do not recommend anything that doesn’t back their product with a money back guarantee.

I do not recommend any product that is not made from the purest quality ingredients on the market today.

I have been researching these products for many years and taking them since they helped me and my wife to conceive. 

Below Are my Top Three Natural Testosterone Recommendations.  I have used them and I know they work very well to increase testosterone in my body and they should in yours.  They all have a Satisfaction Guarantee so you have nothing to lose but all to gain.

TESTOGEN TestRX Provacyl
Testogen is a natural testosterone booster with a powerful formula containing D-Aspartic Acid, Fenugreek, Ginseng, Selenium, Tribulus Terrestris, Vitamin B, Vitamin D & Zinc
Top Testosterone Supplement

This is a dual action Testosterone Booster Supplement to build extreme muscle and increase testosterone levels naturally.  Click Below!

Top Testosterone Supplement

This is an excellent Testosterone Booster for the older male that needs to increase their natural testosterone levels.  Click Below to check out this scientifically proven testosterone Booster.

top testosterone supplement Provacyl

 

 

12 Comments

  1. Ray

    Hey Mark, i thought this was a very helpful post. It’s really compelling and topic of my choice since my niche is on men’s health also. I’ve never been fan of reps and specific workout routine. Is there a way you can get people to do alternate workouts without rep, that’s my question and answer that would help a lot of people.

    Reply
    1. Mark Thoms (Post author)

      You know if you are not a fan of reps throw them to the wayside, grab a barbell and work your but off. Pick your favorite exercises using compound exercises and work until you cant anymore. Just make sure your getting enough rest for each body part you work out.

      Thanks for your comments and thanks for the ideas for articles.

      Reply
  2. Scott

    I agree with most everything in this post, thank you for all the information. I have been into bodybuilding and staying fit for years and it’s definitely hard work, and there are definitely things you can do to naturally increase testosterone. Using HIIT has always been something that I believe it. However, I have never heard of Tabata so I will have to give this a try. Usually, my HIIT would consistent of sprints or some type of explosive movement. Using weights like this for HIIT i can understand why you would only want to do it twice a week. Great read, thanks!

    Reply
    1. Mark Thoms (Post author)

      Tabata has been around for awhile and is awesome. Just remember when you do it, you must not hold back and you must suffer through it. Let me know how things go….

      Reply
  3. Tar

    Hello there,

    I agree with your justification why working out at home is so much better. Having said that, I believe investing as a gym member would be an ideal option for beginner who is new to weightlifting. Prior to being a gym member few years ago, I have a gym at home till now but there’s no result up until I signed up with a personal trainer at the gym. Now that I have everything that I know, I do all the exercises at home.

    Reply
    1. Mark Thoms (Post author)

      Yes this is true to a point. I used to love the gym and learned a lot from them. I then decided when my son was born to work at home by myself.

      The thing you will not get from a home workout is the atmosphere of the grunting and groaning. But, and I say but, there is a lot of information out there now on the net to learn everything you need to know at home.

      I still do go to the gym every once in awhile but I prefer to fart in private.

      Thanks for your input and I would say what ever makes each individual happy, that is where they need to be. Just know your testosterone levels are important and if your suffering from low levels you can do the workouts in either place.

      Good luck and God Bless

      Reply
  4. Blame

    I have a buddy who is extremely weak and frail looking. I have known him since junior high school and he hasn’t gotten any heavier since then. He has a wife now, but he is suffering through the same problems that you have gone through before. She is not getting pregnant. He doesn’t have much muscle mass to speak of also. I suspect it might be testosterone levels that’s holding him back. I am sure your information would be very helpful to him. Thank you for the tips.

    Reply
    1. Mark Thoms (Post author)

      IT is a good possibility. I would say if he is suffering from the same kinds of things I wrote about, tell him to get moving and make something of his life. He will not be sorry if he just takes the first step. Give him my website and have him look it over.

      Also, have him email me at testosteroneinformer@gmail.com. I would love to interview him and help him as much as possible.

      Reply
  5. Karlo

    Hello,
    thank you for publishing a very interesting article about home workout for increasing testosterone level. I have to point out, you really explain in detail everything we need to know about increasing testosterone level and what are the best workouts to achieve that. Great information,very informative
    Kind regards
    Karlo

    Reply
    1. Mark Thoms (Post author)

      Thanks for your input. I try to write what I know and hope it comes across as helping everyone suffering from low levels of testosterone. Thanks Again.

      Reply
  6. Mark

    Hi Mark,

    Thanks for that post, very informative concerning the issue of providing your body with adequate fat (both quality and quantity) as the building block for testosterone in a man’s body. As well, your personal experience with supplementation lends tremendous credibility to your site and this post. Well done..!!

    Reply
    1. Mark Thoms (Post author)

      Thank You….Your Input and approval is exactly what I am wanting to hear. I am just trying to help anyone that I can and learn from my mistakes.

      Thank You Again

      Reply

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