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.

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EACH HONEY BADGER FORMULATION IS OUR OWN, NO WHITE LABEL AND MADE IN THE UK WITH PREMIUM SUPERFOOD INGREDIENTS.

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EVO-T_elite SUPERFOOD MIX

Male performance - Energy - Vigour

    • Ashwagandha

    • Tongkat Ali

    • Horny Goat Weed

    • Tribulus Terrestris

    • Fenugreek

    • Maca Root_(Black)

    • Shilajit_(Pure)

    • Support Ingredients - Cocoa, Beetroot, Ginger,Pink Himalayan salt, Black Pepper

    Suitable For

    Vegan, Vegetarian

    Storage

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

  • EVO-T ingredients may help:

    • Support male drive, vitality & daily performance*

    • Support normal testosterone levels & hormonal balance*

    • Support sustained energy, endurance & physical output*

    • Support strength, power & stamina*

    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.

  • 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

    • 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

    • Tongkat Ali: Multiple human studies suggest Tongkat Ali supplementation may help improve total testosterone levels, particularly in men experiencing age-related hormonal decline or stress-related suppression.

      A 2022 systematic review and meta-analysis of clinical trials concluded that Tongkat Ali supplementation showed significant improvements in total testosterone levels in men, especially those with hypogonadism or lower baseline testosterone.

      Study Links:

      https://pubmed.ncbi.nlm.nih.gov/36013514/

      https://pubmed.ncbi.nlm.nih.gov/21671978/

      May Improve Libido & Sexual Performance

      Tongkat Ali has traditionally been used as a male libido and reproductive support herb.

      A 6-month randomized controlled trial found that Tongkat Ali supplementation combined with training improved erectile function and increased testosterone levels in ageing males.

      Study Link:
      https://pubmed.ncbi.nlm.nih.gov/33541567/

  • The Testosterone Morning

    EVO-T · Hormone Support

    • 1 scoop EVO-T (5–10g)

    • 200ml pomegranate juice

    • 1 banana (insulin spike for Creatine uptake)

    • 1 tbsp almond butter (fat for fat-soluble absorption)

    • 100ml whole milk or oat milk

    • Small handful of ice

    Blend everything together. Drink within 20 minutes of making. The pomegranate-banana-almond butter combination optimises absorption of testosterone-support compounds, fat-soluble vitamins, and Creatine simultaneously.

  • 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.

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A black dog with a blue and white dog pad resting on a blue rectangular object.
  • Numerous dried roots or twigs scattered on a surface.

    Ashwagandha

    Clinically shown to support testosterone levels, reduce cortisol, and improve strength, recovery, and male sexual health.*

  • Close-up of fertilized ant nest in the soil.

    Shilajit

    Shown in human studies to significantly increase total and free testosterone while supporting cellular energy.*

  • Close-up of green and purple patterned leaves in a garden setting.

    Horny Goat Weed

    Horny goat weed (Epimedium spp.) is a botanical that has been used traditionally in Chinese herbal practices for centuries.

  • Close-up of black radishes with roots and soil attached

    Maca Root

    Particularly black maca, has been studied in human clinical trials for its effects on sexual desire, libido, and sexual function.*

  • A basket filled with fresh green herbs including basil and other leafy greens.

    Fenugreek

    Clinical analysis finds fenugreek extract supplementation is associated with significant effects on total serum testosterone in men across multiple randomised trials.*

  • Close-up of a small green plant with tiny yellow flowers growing among rocks and fallen leaves.

    Tribulus Terrestris

    Clinical trials show tribulus supports sexual function and male performance, it has traditionally been used to support libido and vitality in men. Research also suggests it may help support overall reproductive health and wellbeing.*

  • Tongkat Ali

    Tongkat Ali is a traditional herbal extract widely used to support natural testosterone production, male vitality, energy, and performance.*

SUPPORT INGREDIENTS

-

SUPPORT INGREDIENTS -

  • Close-up of reddish-brown cacao beans spread out evenly.

    COCOA

    Contains flavonoids that improve heart health and blood circulation, Increases serotonin levels and improves mood.*

  • Fresh red radishes with green leaves, some covered in water droplets.

    BEETROOT

    Improves blood circulation and oxygen delivery, Promotes cardiovascular health, which is crucial for overall male vitality and energy.*

  • Close-up of fresh ginger root showcasing its knobby, light brown skin.

    GINGER

    Helps support healthy digestion and nutrient absorption, naturally rich in compounds that contribute to overall wellness and resilience*

  • Close-up of pink Himalayan salt crystals.

    Pink Himalayan Salt

    Contains essential minerals that support hydration and muscle function, improving physical stamina*

  • Close-up of black peppercorns.

    BLACK PEPPER

    Commonly included to support the absorption and bioavailability of key ingredients, helping you get more from your daily supplement.*

Natural supplements designed to help support male performance and 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”

TAKE THE PERFORMANCE ASSESSMENT

Most men are not performing at their full capacity, physically or mentally.

Not because they lack discipline.
But because key areas of their lifestyle are quietly working against them.

This assessment is designed to identify where your performance is being limited and what to do about it.

TAKE THE TEST
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