Male Body Secrets: Testosterone Diet & Workout Plan

In the last blog, we got to know how testosterone is the engine of a man’s strength, muscle, and confidence.
But knowing is not enough — you need a plan that fuels it daily.

This is a standard diet + workout plan for men in India. Simple, clear, doable.

Rules first:

• Eat whole foods (dal, paneer, eggs, nuts, ghee, chicken, fish, vegetables).
• Avoid sugar, fried junk, and excess alcohol (they kill testosterone).
• Eat every 3–4 hours to stabilize energy.
• Hydrate: 2.5–3L water daily.

Rules:

• Do compound lifts → they raise testosterone more than isolated moves.
• Keep sessions 45–60 mins.
• Rest & sleep are as important as workouts.

• Push-ups (3 × 10)
• Bench Press OR Dumbbell Press (3 × 10)
• Shoulder Press (3 × 10)
• Tricep Dips (3 × 8)

• Squats (3 × 12)
• Lunges (3 × 10 each leg)
• Deadlifts (3 × 8)
• Plank (3 × 30 sec)

• 30 min walk
• Stretching or yoga

• Pull-ups/Assisted Pull-ups (3 × 6)
• Dumbbell Rows (3 × 10)
• Bicep Curls (3 × 12)
• Side Plank (3 × 20 sec each side)

• Deadlifts (3 × 8)
• Push-ups (3 × 12)
• Overhead Press (3 × 10)
• Russian Twists (3 × 15)

• 30 sec sprint + 1 min walk (repeat 8 times)
• Skipping rope (5 min)
• Core: Mountain Climbers (3 × 15)

• Cricket, football, swimming, or Zumba