4-Week Testosterone Boosting Program

4-Week Testosterone Boosting Program

A comprehensive blueprint for men looking to optimise hormones, build strength, and elevate energy levels.

Program Overview

This 4-week protocol is designed to naturally enhance testosterone levels through intense training, strategic nutrition, optimised recovery, and targeted supplementation. By combining progressive strength training, high-fat nutrient-dense meals, and lifestyle hacks, you’ll push your body into peak hormonal balance for maximum performance.

But the real game-changer? EVO-T—a powerful, all-natural testosterone and performance-enhancing supplement. Packed with scientifically-backed superfoods like Ashwagandha, Fenugreek, and Maca Root, it fuels your testosterone, strength, stamina, and mental edge like nothing else.

WEEK 1-4 FRAMEWORK

Each week builds on the last, increasing intensity while reinforcing key testosterone-boosting habits.

TRAINING PROTOCOL (5X5 STRENGTH SYSTEM)

Goal: Heavy compound movements to stimulate testosterone production.

  • Frequency: 4 days per week

  • Reps/Sets: 5 sets of 5 reps (progressively overload each week)

Workout Split

Day 1: Upper Body (Push Focus)

  • Bench Press – 5x5

  • Overhead Press – 5x5

  • Dips – 4x8

  • Triceps Dips – 4x8

  • Core Work

Day 2: Lower Body (Strength & Power)

  • Squats – 5x5

  • Romanian Deadlifts – 4x6

  • Calf Raises – 4x15

  • Hanging Leg Raises – 3x12

  • Mobility Work

Day 3: Rest or Active Recovery(Cold showers, mobility drills, light walks)

Day 4: Upper Body (Pull Focus)

  • Deadlifts – 5x5

  • Pull-Ups – 4x8

  • Barbell Rows – 5x5

  • Face Pulls – 4x10

  • Grip Training

Day 5: Lower Body & Explosive Work

  • Front Squats – 5x5

  • Bulgarian Split Squats – 3x8

  • Sled Pushes – 3x30 meters

  • Box Jumps – 3x12

  • Core Work

Day 6 & 7: Recovery & Optimisation(Breath-work, Ice Baths, Stretching, Deep Sleep Focus)

NUTRITION PROTOCOL

Goal: Increase dietary cholesterol, zinc, and vitamin D to maximise testosterone.

Testosterone-Boosting Foods:

  • High-Fat Meats: Grass-fed beef, lamb, organic chicken thighs

  • Omega-3 Fats: Salmon, sardines, avocado, olive oil

  • Cholesterol Sources: Whole eggs, beef liver, ghee

  • Zinc & Magnesium: Oysters, pumpkin seeds, spinach

  • Cruciferous Vegetables: Broccoli, kale, cauliflower (flush excess estrogen)

  • Carb Timing: Post-workout sweet potatoes, jasmine rice for insulin regulation

  • Hydration: 3+ liters of water daily, herbal teas (ashwagandha, ginger)

    Example Daily Meal Plan
    Breakfast: 4 whole eggs, avocado, sautéed spinach, bone broth
    Lunch: Grass-fed steak, roasted sweet potato, mixed greens with olive oil
    Pre-Workout: Handful of almonds, matcha green tea
    Post-Workout: 6 oz wild salmon, quinoa, steamed broccoli
    Dinner: Lamb chops, roasted cauliflower, turmeric-infused rice
    Before Bed: Greek yogurt with pumpkin seeds, zinc/magnesium supplement

Take 1 scoop of EVO-T daily—either pre-workout for an energy boost or before bed to optimise hormone production overnight.

RECOVERY & LIFESTYLE HACKS

Goal: Optimise sleep, reduce stress, and limit estrogenic exposure.

Key Recovery Strategies
Sleep: Minimum 7-9 hours (blackout room, no screens before bed)
Stress Reduction: Daily deep breathing, meditation, cold exposure
Sunlight Exposure: 20-30 min per day (boosts Vitamin D, crucial for testosterone)
Limit Alcohol & Sugar: Blocks testosterone production
Reduce Plastics & Toxins: No plastic water bottles, avoid processed foods

SUPPLEMENT STACK (EVO-T + Essentials)

EVO-T (1 Scoop Daily) – A powerhouse blend of Maca Root, Fenugreek, and Ashwagandha to supercharge testosterone, strength, and libido.
Vitamin D3 (5000 IU Daily) – Testosterone booster & immune support
Zinc (30mg Daily) – Essential for sperm production & hormone balance
Magnesium Glycinate (400mg Nightly) – Reduces cortisol, improves recovery
Creatine Monohydrate (5g Daily) – Enhances strength, endurance, and cognitive function

PROGRESSION & EXPECTED RESULTS

  • Week 1: Hormonal priming, increased energy, improved recovery*

  • Week 2: Strength increases, deeper sleep, noticeable mental sharpness*

  • Week 3: Lean muscle gains, improved libido, heightened intensity in training*

  • Week 4: Peak testosterone levels*

Final Words

This program isn’t for the weak—it’s for men committed to maximising their potential. By combining heavy strength training, testosterone-fueled nutrition, recovery hacks, and EVO-T, you’ll experience a transformation that redefines your performance.

It’s time to dominate.

EVO-T_elite SUPERFOOD MIX

    • Ashwagandha_(KSM-66)

    • Horny Goat Weed

    • Maca Root_(Black)

    • Shilajit_(Pure)

    • Beetroot

    • Cocoa

    • Pink Himalayan salt

    • Black Pepper

    • T4 Spartan Complex - Tribulus Terrestris, Ginger, Fenugreek

    Suitable For

    Vegan, Vegetarian

    Storage

    Store in a cool dry place. Re-seal after use.

    Advisory Information

    Food supplements are not intended to replace a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended usage. Keep out of reach of children.

    Although every care has been taken to keep product information up to date on our website, please always read the information provided on product label or packaging before use.

    The actual results of consuming dietary supplements may differ from those implied. Individuals may respond differently, and the suggested results presume appropriate nutrition and training plan.

  • Unlock the Benefits of Male Vigor and Testosterone Support

    Our formula combines nature’s most powerful ingredients, scientifically known to support testosterone levels, enhance vitality, and improve overall male performance*

    Ashwagandha

    • Supports Testosterone Levels: Ashwagandha has been shown in studies to increase testosterone levels in men, particularly in those experiencing stress or infertility*

    • Reduces Stress: It lowers cortisol levels, which can have a negative impact on testosterone production and overall vitality*

    • Improves Muscle Strength: Promotes muscle growth and physical endurance by enhancing testosterone and reducing muscle recovery time*

    • Boosts Sperm Quality: Associated with improved sperm count and motility, which contributes to male fertility*

    Horny Goat Weed

    • Increases Libido: Contains the active compound icariin, which enhances nitric oxide levels, promoting blood flow and sexual function*

    • Supports Erectile Function: Traditionally used to address erectile dysfunction by improving blood circulation*

    • Boosts Energy and Stamina: Often used to combat fatigue and increase overall vigor and vitality*

    • Regulates Hormones: May support healthy testosterone levels indirectly by improving energy and reducing stress*

    Shilajit

    • Supports Testosterone Levels: Clinically shown to naturally increase total and free testosterone in healthy men, enhancing muscle growth, drive, and male vitality*

    • Enhances Energy Production: Rich in fulvic acid, Shilajit improves mitochondrial function, leading to greater physical energy, stamina, and reduced fatigue*

    • Improves Cognitive Function: Boosts mental clarity, focus, and memory by supporting brain health and reducing oxidative stress*

    • Boosts Libido & Fertility: Known as a powerful aphrodisiac, Shilajit improves sperm count, motility, and overall sexual performance in men*

    • Delivers Antioxidant Protection: Packed with fulvic acid and trace minerals that help combat oxidative damage and support anti-aging, immune health, and recovery*

    Maca Root

    • Enhances Libido: Has been used traditionally to improve sexual desire and performance in men.*

    • Supports Hormonal Balance: Helps regulate hormone levels, contributing to improved testosterone production and overall vitality.*

    • Boosts Energy and Stamina: Acts as a natural adaptogen, enhancing energy levels and physical endurance, making it ideal for active lifestyles.*

    • Improves Fertility: Associated with increased sperm production, count, and motility, supporting male reproductive health.*

    • Reduces Stress and Anxiety: Its adaptogenic properties help combat stress, which can otherwise negatively affect testosterone levels and libido.*

    Beetroot

    • Boosts Nitric Oxide Levels: Improves blood circulation and oxygen delivery, enhancing physical endurance and erectile function*

    • Supports Heart Health: Promotes cardiovascular health, which is crucial for overall male vitality and energy*

    • Increases Energy: Its natural nitrates improve stamina and performance, especially during physical activity*

    • Regulates Blood Pressure: Healthy blood pressure contributes to better sexual health and performance*

    Cocoa

    • Rich in Antioxidants: Contains flavonoids that improve heart health and blood circulation, directly supporting erectile function*

    • Boosts Mood and Libido: Increases serotonin levels and improves mood, which positively affects libido and sexual performance*

    • Supports Energy: Enhances stamina and combats fatigue through improved blood flow and nutrient delivery*

    • Promotes Heart Health: A healthy cardiovascular system is crucial for overall male vigor and stamina*

    Pink Himalayan Salt

    • Balances Electrolytes: Contains essential minerals that support hydration and muscle function, improving physical stamina*

    • Supports Adrenal Function: Helps regulate adrenal health, which influences energy levels and stress response*

    • Boosts Circulation: Improves blood flow and oxygenation, aiding erectile function and overall vitality*

    • Promotes Nutrient Absorption: Its trace minerals help the body absorb other essential nutrients for testosterone production and energy*

    Tribulus Terrestris

    • Supports Male Vitality: Traditionally used to support overall male wellbeing, helping maintain energy, drive, and daily performance*

    • Supports Active Lifestyles: Often included in performance-focused routines to help maintain consistency in training and recovery*

    • Promotes Overall Balance: Used as part of a balanced approach to supporting men’s health and long-term wellbeing*

    Ginger

    • Supports Daily Energy & Vitality: Commonly used to support circulation and overall energy levels throughout the day*

    • Aids Digestion: Helps support healthy digestion and nutrient absorption, key for maintaining consistent energy*

    • Supports Immune Health: Naturally rich in compounds that contribute to overall wellness and resilience*

    Fenugreek

    • Supports Daily Performance: Widely used in men’s health supplements to support strength, energy, and consistency*

    • Helps Maintain Healthy Hormonal Function: Traditionally used to support normal hormonal balance as part of a healthy lifestyle*

    • Supports Recovery & Wellbeing: Often included to help maintain overall physical performance and daily routine consistency*

    Black Pepper

    • Enhances Nutrient Absorption: Commonly included to support the absorption and bioavailability of key ingredients, helping you get more from your daily supplement*

    • Supports Digestive Function: Traditionally used to support healthy digestion, contributing to overall nutrient uptake and gut health*

    • Complements Active Formulas: Works alongside other ingredients to improve overall effectiveness, making your routine more efficient and streamlined*

    Together, these ingredients work synergistically to support healthy testosterone levels, improve stamina, and promote overall male vitality.*

  • Nutritional Breakdown for 250g Superfood Mix

    Per Serving (30g):

    • Calories: 34 kcal

    • Protein: 1.2 g

    • Fat: 0.2 g

    • Carbohydrates: 7.1 g

      • Fiber: 2.1 g

      • Sugar: 0.1 g

    • Sodium: 230 mg

    Per 100g:

    • Calories: 113 kcal

    • Protein: 4 g

    • Fat: 0.7 g

    • Carbohydrates: 23.6 g

      • Fiber: 7 g

      • Sugar: 0.3 g

    • Sodium: 765 mg

    • Ashwagandha: A study involving infertile men found that supplementing with 675 mg of ashwagandha extract daily for 90 days resulted in a 17.3% increase in testosterone levels compared to a 3.8% increase in the placebo group.

      pmc.ncbi.nlm.nih.gov

    • Horny Goat Weed (Epimedium): Traditionally used in Chinese medicine, Horny Goat Weed contains icariin, which has been shown to improve erectile function by enhancing nitric oxide synthesis, leading to increased blood flow.

      pmc.ncbi.nlm.nih.gov

    • Shilajit: A randomised, double-blind, placebo-controlled clinical study found that supplementing with 250 mg of purified Shilajit twice daily for 90 days led to a 20.45% increase in total testosterone and a 19.14% increase in free testosterone levels in healthy men aged 45–55.

      blog.soin-et-nature.com

    • Maca Root: While maca has not been shown to affect serum testosterone levels, it has been associated with increased libido and improved sexual well-being.

      pmc.ncbi.nlm.nih.gov

    • Fenugreek: Supplementation with fenugreek has been linked to significant increases in testosterone concentrations.

      pmc.ncbi.nlm.nih.gov

    • Tribulus Terrestris: Some studies have reported improvements in erectile function with Tribulus supplementation.

      pmc.ncbi.nlm.nih.gov

    • Beetroot: A systematic review published in the Journal of the International Society of Sports Nutrition concluded that beetroot juice supplementation, rich in inorganic nitrates, effectively increases blood nitric oxide concentrations. This enhancement promotes vasodilation and blood flow, benefiting muscle contraction and potentially improving performance in high-intensity exercise.

    • jissn.biomedcentral.com

    • Cocoa: Research from the Flaviola Health Study demonstrated that regular intake of cocoa flavanols improves endothelial function in healthy individuals. Over a one-month period, participants consuming 450 mg of cocoa flavanols twice daily experienced significant improvements in flow-mediated vasodilation, indicating enhanced blood vessel function and cardiovascular health.

      pmc.ncbi.nlm.nih.gov

    • Ginger: A review in the International Journal of Reproductive BioMedicine found that ginger supplementation enhances testosterone production in males, particularly under oxidative stress conditions. The proposed mechanisms include increased luteinizing hormone production, elevated cholesterol levels in the testes, reduced oxidative stress, and improved antioxidant enzyme activity.

      pmc.ncbi.nlm.nih.gov

    • Spinach: Spinach is a rich source of magnesium, a mineral associated with increased testosterone levels. Magnesium may reduce the levels of sex hormone-binding globulin (SHBG), thereby increasing the availability of free testosterone in the bloodstream.

      kryolifehealth.com

  • Add 2 tsp of EVO-T powder to your favourite juice or smoothie for a nourishing boost. Mix well and enjoy!

    Testosterone-Boosting Smoothie

    Ingredients:

    • 1 cup almond milk (rich in healthy fats and magnesium)

    • 1 tablespoon pumpkin seeds (packed with zinc for testosterone support)

    • 1 ripe banana (boosts energy and contains B vitamins for hormone health)

    • Add 2 tsp of EVO-T for next level T Boost!

    Instructions:

    1. Add all ingredients to a blender.

    2. Blend until smooth and creamy.

    3. Serve chilled and enjoy!

    Optional: Add a dash of cinnamon for extra flavour and blood sugar regulation.

  • Each 250g pouch offers between 20-30 servings depending on personal use.

  • Natural

  • UK Shipping: Your order will be dispatched via Royal Mail Signed For service, ensuring delivery within 2-3 working days after processing.

    Pre-Orders: Once in stock pre-orders are shipped Royal Mail tracked and singed for next day delivery.

    International Shipping: Once your order has been processed, it will be shipped via an international tracked service, with delivery times varying by destination.

Testosterone & Vigour

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Natural supplements designed to support testosterone, libido, and overall male vitality. Our formulas combine modern research with time-tested superfoods used in Ayurvedic and Asian traditions, creating powerful blends that work with your body, not against it. Each product is carefully developed to support energy, performance, and consistency. Whether you're training hard, focusing on your career, or prioritising your health, our male focused supplements are formulated to help you perform at your best, both physically and mentally.
“STRONG MEN CREATE GOOD TIMES, GOOD TIMES CREATE WEAK MEN, WEAK MEN CREATE BAD TIMES, BAD TIMES CREATE STRONG MEN”