The Testosterone Optimisation Tracker — 12-Week System for Men 35+

Most men quit testosterone optimisation protocols not because the science fails,

but because they can't see the work paying off. Four good weeks feel identical

to four mediocre ones. This tracker fixes that.

The Testosterone Optimisation Tracker is a 12-week measurement system for men

35+ who want data, not guesswork. Built in Excel and Google Sheets. Eight

integrated worksheets. 405 working formulas. Everything auto-calculates — you

only fill the yellow cells.

This is for natural testosterone optimisation. Not TRT. Not a wellness app

with monthly fees. Not a "vitality score" with no methodology behind it.

A real spreadsheet, with real formulas, that you own forever.

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WHAT YOU GET

✓ Daily Log — 84 days. Sleep, energy AM/PM, mood, libido, stress,

  supplements, training. Auto-computed Daily Score (0–100).

✓ Dashboard — 7-day rolling averages, programme stats, trend charts.

  Updates every time you log a day. Nothing to fill.

✓ Blood Test Sheet — 16 hormonal markers across 3 tiers (Essential,

  Recommended, Advanced). Auto-flags Low / Optimal / High against

  functional ranges. Total T, Free T, SHBG, Oestradiol, LH, FSH,

  Vitamin D, Ferritin, and more.

✓ Training Log — 36 session slots over 12 weeks. Kg × reps, RPE, notes.

  Auto-counts Push / Pull / Legs.

✓ Supplements Sheet — 22 supplements across Foundation, Hormonal,

  Performance, Additional tiers. Cost tracker built in.

✓ Measurements — 7 checkpoints (Day 1, 14, 28, 42, 56, 70, 84).

  Weight, waist, body fat. Progress vs Day 1 auto-calculates.

✓ Goals Sheet — 5 personal goals, 12 weekly check-ins, 6 milestones.

✓ Companion Guide PDF — 4-page setup guide. How to use each sheet,

  what scores mean, how to read your blood work.

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WHO IT'S FOR

→ Men 35+ noticing energy, recovery, or libido decline

→ Men whose blood work came back "normal" but who feel otherwise

→ Men tracking natural T optimisation — supplements, sleep, training,

  nutrition

→ Men who want blood test results that make sense

→ Men who prefer evidence and steady protocols over quick fixes

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WHO IT'S NOT FOR

→ Men looking for TRT prescription guidance

→ Men wanting a simple PDF (this is a working spreadsheet)

→ Men wanting medical diagnosis (this is decision-support, not

  diagnostic criteria — treatment decisions require a clinician)

→ Men wanting beginner-level — this tracks 17 metrics across 8 sheets

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WHAT'S INCLUDED IN YOUR DOWNLOAD

→ The Testosterone Optimisation Tracker (.xlsx — Excel file)

→ Google Sheets access link (click once, get your own editable copy)

→ Companion Guide (4-page PDF — setup, sheet-by-sheet walkthrough, FAQ)

All formulas, conditional formatting, and structure work identically in

both Excel and Google Sheets. Use whichever you prefer. Both files

included.

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PART OF THE TESTOSTERONE BLUEPRINT ECOSYSTEM

This tracker is the measurement layer. For the science and protocols

behind every metric — what to do with low Free T, how to read SHBG,

which supplements actually move the needle — see:

→ The Testosterone Blueprint (book) — 248 pages, 16 chapters covering

  sleep, training, nutrition, supplementation, and blood testing.

  The complete protocol. Available on Payhip.

→ The 7-Day Testosterone Quickstart Guide — free PDF, a one-week

  protocol to build momentum before starting the 12-week tracker.

  Free download on Payhip.

Visit testosteroneblueprintguide.com for deep-dive articles, the full

catalogue, and free resources.

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WHAT MAKES THIS DIFFERENT

Most testosterone trackers are TRT-focused apps with monthly

subscriptions. This is for men on natural optimisation, costs nothing

after purchase, works offline, and integrates with the most-cited

protocol book on natural T optimisation for men 35+.

You can SEE the work paying off, week by week. That's the difference.

Built by M. Videika, author of The Testosterone Blueprint.

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INSTANT DOWNLOAD · LIFETIME ACCESS · NO SUBSCRIPTION

Stop guessing. Start measuring.