Best Workout Routine to Naturally Boost Testosterone for Men Over 30

Lifting weights the wrong way can crush your T — especially over 30.
Here’s the perfect weekly training plan to increase testosterone naturally, without burning out.

3-Day Strength Split
Day 1: Push (Chest/Shoulders/Triceps)

Incline DB Press – 4x8
Overhead Press – 3x10
Dips – 3 sets to failure
Day 2: Legs

Trap Bar Deadlifts – 4x5
Bulgarian Split Squats – 3x8
Glute Bridges – 3x12
Day 3: Pull + Core

Pull-ups – 4x8
Dumbbell Rows – 3x10
Plank Holds – 3 sets
Hanging Leg Raises – 3x12
 
🔁 Recovery Focus (T Boosters)
Sleep 7–9 hours
Magnesium before bed
Cold showers post-workout
Sauna (if possible)
 
💊 Supplement Stack for Maximum Gains
Ashwagandha for recovery and cortisol
D-Aspartic Acid for testosterone production
Critical T for all-in-one support