Overclock/Undervolt for i7-4790

I have no clue how to do this, I tried doing research on my own and I know a k vers would be ideal but that it’s still possible with a non-k, I tried using XTU but it keeps popping up with an error message mid installation so I’m forced to use throttle stop, I just don’t know what to set anything to, any help is appreciated. (I would use bios to do this but my mother board doesn’t have cou settings)