No hacks. No shortcuts. Just the routine.

A daily system for men who feel their energy, strength and drive slipping and want a natural, repeatable way to rebuild them. Developed by Coach Will Frometa through years of research and experimentation.

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Will Frometa hanging from a pull-up bar in a dark gym, lit from the side

A routine, not a hack

Consistency and fewer daily decisions are the point. No single supplement, workout or trick carries it.

Strength comes first

Progressive training is the foundation. Looks are a later result of training and recovery done well.

Full spectrum health

Hormone optimization, strength and fat loss, hair optimization, sexual-health and vitality.

I Hit Rock Bottom. Then I built The Routine.

At 33, emergency gallbladder surgery became a wake-up call. Years of drinking, smoking, fast food, and stress had caught up with me. It was time to take my health seriously.

I spent the following years rebuilding my habits around training, food, sleep, and recovery. That process became T-Routine, the framework I now share with men ready to feel strong and in control again.

Will Frometa outdoors under a blue sky, flexing his arm and looking toward the camera
Will Frometa, Founder and Coach.

Total testosterone, ng/dL

At 33, around the time of my emergency gallbladder surgery.

396

Later, as I rebuilt my habits and developed the T-Routine.

1219
Results graphic titled My Testosterone Results, showing a before reading of 683 and two after readings, 903 and 1219, each marked as a reported testosterone result

Will's reported results. Individual outcomes vary.

Before and after photos of Will Frometa, side by side
My own before and after. Individual results vary.

The routine, in order.

Eight modules. An eight-week routine, then one week off. Follow the sun from the first plan to the last light of the night.

The T-Routine Protocol.

Module 1 of 8

Blueprint

Fit the routine around your real work and training schedule. Get your supplies ready and cut the daily decisions, so the sequence repeats without effort.

Module 2 of 8

Purge Phase

Take stock of what goes into your day: sleep, food, alcohol and smoking, stress, skin products, water and your surroundings. The program proposes a reset of two weeks to a month.

Module 3 of 8

Wake-Up Process

A set order for the first part of the morning: weigh-in, water, outdoor light, and a deliberate delay before your phone and breakfast.

Module 4 of 8

Morning Potion

The signature ritual from chapter 4 of the book, built on lemon, ginger and turmeric, cayenne, black pepper and beetroot.

Module 5 of 8

Supplement Strategy

List what you already take, find the overlaps, and lean on lab work where you can. Anything you take is worth running past a clinician.

Module 6 of 8

Body Transformation Training

Progressive strength training is the base. Choose the two-day, three-day or four-to-five-day split that fits your week, then build on it.

Module 7 of 8

Body Nutrition Optimization

Nutrient-dense animal foods, fruit, honey, rice or sweet potatoes, fermented foods if you tolerate them, fiber and water, held together by an 80/20 consistency approach.

Module 8 of 8

Pre-Bed Ritual

A repeatable wind-down to help you rest adequately: a warm shower, mobility, dim warm light, less phone light and honey, done the same way each night.

Program content as described in The Testosterone Routine.

Program content as described in The Testosterone Routine.

Three training days.
Two recovery days.

A five-day cycle that repeats. Pick a day.

Build your pulling strength.

Work toward controlled pull-ups with progressions such as assistance, negatives, and rows. Your starting level guides the work.

After Day 5, the cycle starts again. Progress at your level. Keep recovery in the plan.
Will Frometa from behind, gripping a pull-up bar, back muscles flexed

First set

Take it to safe technical failure. Add load once you reach 8 or more reps.

Second set

Use a lighter load. Add load once you reach 15 or more reps.

Between sets

Rest adequately before the next set. Failure means the last controlled, safe rep.

Four levels, built on the pull-up and the dip.

Pull-ups1–3controlled, bodyweight
Dips1–3controlled, bodyweight

Build to 1 to 3 controlled bodyweight pull-ups and dips. Negatives, band assistance, cable rows and the incline bench get you there.

Adjust exercise choice and failure training for your ability, technique, pain, injury history and recovery. Stop and get a qualified assessment for sharp pain, dizziness, chest symptoms or neurological symptoms.

Pick how you start.

Start free, join the club, or work with Will one-on-one.

  • 30-Day Strong Again Reset

    Free community

    Free

    30-day program for formerly active men who want to boost testosterone naturally, lose the gut, and rebuild their strength, without living in the gym.

    Start the Free Reset

  • The Testosterone Routine Club

    Membership

    $40a month

    The core membership. Access to the T-Routine protocol, Workout Protocol, Hair Protocol, Men's Sexual Health & Vitality Protocol with coaching content and community support.

    Join the Club

  • 1-on-1 coaching

    Personal guidance from Will

    Book a Call

    Basic

    • 45-minute kickoff call
    • Weekly 10-minute check-ins
    • 24-hour support
    • Custom T-Routine and meal plan
    • Workouts of 15 to 45 minutes

    Premium

    • Everything in Basic
    • Testosterone testing at the start and end
    • Full lifestyle audit
    • Weekly 30-minute coaching calls
    • 9am to 5pm text and call support
    • 90-day goals and a resource kit of guides and videos
    Book A Call

    Coaching does not diagnose or treat low testosterone.

Straight answers.

Is the T-Routine medical care or TRT?

No. It is education and coaching built on training, food, sleep and daily habits. It does not diagnose or treat low testosterone and it does not replace medical care.

Will it raise my testosterone?

No one can promise that, and Will does not. His lab results are shared as one man's story, not a guarantee. Your results depend on your health, your starting point and how consistently you follow the routine.

How long is the program?

The routine runs for eight weeks, followed by one week off. It is split into eight modules: planning, a reset of daily inputs, mornings, supplements, training, food and bedtime.

Who is it for?

Men whose energy, drive or strength have slipped and who want a clear system to rebuild them. It also suits men who already train but have stalled and suspect sleep, recovery or food are holding them back.

Where should I start?

Start with the free 30-Day Strong Again Reset. If you want personal guidance, book a call to talk through one-on-one coaching.

Will Frometa standing in a dark studio, looking down at his clenched fist

Start Today

Join the free 30-Day Strong Again Reset and begin the routine with other men doing the same work.

Start the Free Reset Book a Strategy Call

Questions? Write to contact@t-routine.com

Original lab report

Screenshot of the original report. Total testosterone is circled in red.