Testosterone is a key element to building muscle. Often are Testosterone levels will drop and the benefit of workouts decline. That’s why eating the right food and getting enough sleep is a great way to keep those levels up, another way to raise these levels are to do power workouts. Heavy bench, rows, cleans, and most importantly squats. A full body workout to get the body pumping and your hormones working. The movement of the hips in cleans and squats helps release Testosterone into the body, along with the heavy weight of all four exercises.

Squats- 3×3, 1×2, 1×1

Cleans- 3×3, 1×2, 1×1

Bench- 3×3, 1×2, 1×1

Back Rows- 3×3, 1×2, 1×1

Rest time should be as needed, but make sure enough time is taken, the heavy weight wears down the muscles quickly. Use a weight that is heavy but able to move relatively quick.