The Testosterone Split
Day 1: Push Day
Barbell Bench Press
● Lie flat on a bench, grip the barbell slightly wider than shoulder-width.
● Lower the bar to your chest, keeping your elbows at a 90-degree angle.
● Press the bar back up to the starting position.
● Aim for 3-4 sets of 6-8 reps.
Dumbbell Shoulder Press
● Sit on a bench with back support, hold dumbbells at shoulder level.
● Press the dumbbells overhead, extending your arms fully.
● Lower them back down to shoulder level.
● Aim for 3-4 sets of 8-10 reps.
Day 2: Pull Day
Pull-Ups
● Grab the pull-up bar with an overhand grip, palms shoulder-width apart.
● Pull yourself up until your chin is above the bar, engaging your back muscles.
● Lower yourself back down with control.
● If unable to do pull-ups, use resistance bands or an assisted pull-up machine.
● Aim for 3-4 sets of 6-8 reps.
Bent-Over Dumbbell Rows
● Stand with feet shoulder-width apart, hinge at your hips, and slightly bend your
knees.
● Hold a dumbbell in each hand with your palms facing inward.
● Pull the dumbbells towards your torso, squeezing your shoulder blades together.
● Lower the dumbbells back down with control.
● Aim for 3-4 sets of 8-10 reps per arm.
Day 3: Leg Day
Barbell Squats
● Stand with feet shoulder-width apart, brace your core, and lower your hips into a
squat position.
● Keep your back straight and knees aligned with your toes.
● Push through your heels to return to the starting position.
● Aim for 3-4 sets of 6-8 reps.
Romanian Deadlifts
● Hold a barbell with an overhand grip, feet hip-width apart, and slight knee bend.
● Hinge at your hips and lower the barbell, keeping it close to your legs.
● Feel a stretch in your hamstrings, then return to the starting position by squeezing
your glutes.
● Aim for 3-4 sets of 8-10 reps.
Day 4: Arms Day
Barbell Bicep Curls
● Stand with feet shoulder-width apart, grip a barbell with palms facing up.
● Curl the barbell towards your shoulders, keeping your elbows close to your body.
● Lower the barbell with control.
● Aim for 3 sets of 8-10 reps.
Tricep Dips
● Use parallel bars or a sturdy surface, grip the bars with your palms facing down.
● Lower your body until your elbows are at 90 degrees, then push back up.
● Aim for 3 sets of 8-10 reps.
Day 5: Upper Body Day
Push-Ups
● Start in a plank position with your hands shoulder-width apart.
● Lower your chest towards the ground by bending your elbows.
● Push back up to the starting position.
● Aim for 3 sets of 10-12 reps.
Dumbbell Rows
● Lie face down on an incline bench, hold dumbbells with arms hanging straight
down.
● Row the dumbbells up towards your chest, squeezing your shoulder blades.
● Lower the dumbbells back down with control.
● Aim for 3 sets of 10-12 reps.
Nutritional Advice:
Balanced Diet: Consume a balanced diet with a mix of macronutrients -
proteins, carbohydrates, and healthy fats.
Protein Intake: Prioritize protein-rich foods like lean meats, fish, poultry, tofu,
beans, and legumes to support muscle repair and growth.
Hydration: Stay well-hydrated throughout the day to support overall health and
exercise performance.
Pre-Workout Nutrition: Have a light meal or snack containing carbohydrates
and protein before workouts to fuel your sessions.
Post-Workout Nutrition: Consume a meal or snack with a mix of protein and
carbohydrates within an hour after workouts to aid recovery and replenish
glycogen stores.
Portion Control: Be mindful of portion sizes to avoid overeating.
Limit Processed Foods: Minimize the intake of processed and sugary foods,
as they provide little nutritional value.
Listen to Your Body: Pay attention to how certain foods make you feel, and
adjust your diet according to your individual needs and goals.
