Weeks 6-10

(5-6 Workouts per week

) Sot2 Sot3 Sot4 Rop
Order Exercise
Sot 1 Tarv-t ll Tompo Rop Targ•tll Tompo Rop TargotllTompo

1 Push Ups
R-i, Targot
Failure
II Tempo
SOF C Failure SOFC Failure SOFC Failure SOFC
Tr cep K ck Backs
15 SOFC 15 SOFC Failure SOFC Failure SOFC
1a or Overhead Tricep Extens on
2i R esi stance Band Shou der Press 12 SOFC 12 SOFC Failure SOFC N/A N/A
Resistance Band Stand ng Chest
Press (s ng e arm optional) 12 S ow 12 S ow Failure Sow N/A N/A
2i
2 P ank Push Ups 12 (ES) SOFC 12 (ES ) SOFC 12 (ES) SOFC N/A N/A

3 Lateral Ra ses or BWSL 50 SET 50 SOFC N/A NIA N/A NIA N/A N/A
Chest Shoulders 4 Tr ce p Push Down SO SET 50 SOFC N/A NIA N/A NIA N/A N/A
&Triceps Push Upr ght Chest F y/Cross 12 SOFC 12 SOFC 12 SOFC Failure N/A
5
2x Per Week
Sa Decl ne Push Ups (on knees if needed) Failure SOFC Failure SOFC Failure SOFC Failure N/A

Workout 1a. HUT Flnlsher. 3 Rounds ..20 Seconds Rest after e.ach exercise
6i Square Power Push Ups (E bows tucked in) 40sec Moderate N/A NIA N/A NIA N/A N/A
6ii Shou der Ra ses 40sec Fast N/A NIA N/A NIA N/A N/A
6 E evated Tr cep D ps 40sec SOFC N/A NIA N/A NIA N/A N/A
6v Bear Crawl 40sec Moderate N/A NIA N/A NIA N/A NIA
Cool Down S1retchos {A ll Sessions) + LightJ og Is optional
Sot 1 Sot2 Sot3

1 B cep Cur s 20 SOFC 20 SDFC 15 SDFC Failure SOFC

1a Reverse Iron Cross 20 SOFC 20 SDFC 15 SDFC Failure SOFC
2 Band S ngle Arm Row (upr ght) 10 (ES) Cont rolled 10 (ES) Con trolled 10 (ES) Controlled N/A N/A
2a Lat Pull S de or Band Sing e Arm Lat Pull 10 (ES) SOFC 10 (ES) SDFC 10 (ES) SDFC N/A NIA
3 Hammer Curls 50 SET 50 SOF C N/A NIA N/A NIA N/A N/A
4 Back widow Push SO SET 50 SOF C N/A NIA N/A NIA N/A NIA
Back and Biceps Si Ch. n Ups or C oncentrated b cep cur s Failure SOFC Failure SDFC Failure SDFC Failure SOFC
Pull
2x Per Week sn Renegade Rows w th heavy house ho d ob ect 20 SOFC 20 SDFC 15 SDFC Failure SOFC
S A round the Wor1d Scapu a Tens on 20 SOFC 20 SDFC 10 SDFC Failure SOFC
Outdoor Runn ng - Interval Training 1 2
6 (Fast 90% Max Speed : Recovery 35% Spee<!) (e g. 15 20 M nutes 90% :35% N/A NIA N/A NIA N/A NIA
30 Sec 90% Max Speed : 60 s� Low speed)

Cool Down S1retchos {A ll Sessions) + LightJ ogIs optional

Sot 1Sot2
Sot3

1 Gob et S<tuat 20 SOF C 20 SDFC 12 SDFC Failure SOFC

1a Squat Jumps 15 Fast 15 Fast 10 Fast Failure Fas t
2 V Slts 15 S ow 15 S ow 15 S ow N/A NIA
2a Ba nd S de Chop 10 (ES) Moderate 10 (ES) Moderate 10 (ES) Moderate N/A NIA
3 Bu garian Sp it Squat 15( ES) SOFC 15(ES) SDFC 12(ES) SDFC N/A NIA

3a Jump ng Lunges 25sec Moderate 25 sec Moderate 25sec Moderate N/A NIA
Legs and Abs Core Strength4 E evated Glute Br dge 50 SET 50 SOFC 50 SDFC 50 SDFC N/A NIA
1 2 x Per Week S t Ups wth s de to s de tw sts 20 Moderate 20 Moderate 20 Moderate N/A NIA
5
6i P ank Failure SOFC Failure SDFC Failure SDFC N/A NIA
6ii Russ an Tw sts 12 (ES) SOFC 12 (ES) SDFC 12 (ES) SDFC N/A NIA
6 Pu se Ups Failure Moderate Failure Moderate Failure Moderate N/A NIA

Coo Down Stretches (All Sessions)+ Light og is optiona

TESTOG
EN.CO

N
Testogen.com is your go to source for even more workouts and testosterone
boosting tips. We've hand picked further reading and materials below so you can
continue to make progress with this plan.

Click into the articles now and keep your eye on Testogen.com for the latest in
fitness, energy, nutrition and testosterone news.

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Do deadlifts increase testosterone levels?

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Low levels of testosterone have been shown to correlate with
weight gain, loss of muscle, man boobs, depression, mood
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Let's take a look at the science of exercise and t-levels. We'll also
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