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So hereâs an example of a full body workout you could do 3 days per week to boost testosterone: 1  Warm-up. 2  4 sets of 8 repetitions bench press, paired with 4 sets of 8 repetitions squats. 3  4 sets of 8 repetitions deadlifts paired with 4 sets of 8 repetitions pull-ups.  6 sets of maximum 10 second 1  sprints. Cool-down.
In these studies, after exercise which included the bench press and squat to failure, testosterone and cortisol were measured. Studies show that the men who were on a diet with a higher protein/carbohydrate/fat ratio had the biggest increase in testosterone and the smallest rise in cortisol. You must workout and eat smart to minimize catabolic hormone production and to get the most from the anabolic effects of your weight lifting routine.