You've got to rewire your brain! Before beginning your routine, clarify your goals. Are you looking to improve length, girth, or both? Defining your focus will help you select the right combination of exercises and determine your weekly structure.

Here’s a customisez based on girth and length. This plan incorporates stretching, jelqing, and using a penis pump, along with rest days for recovery:

Day Exercise Duration

• Monday: Warm-up 10 min + Stretching using an extender + Jelqing 15 - 20 min
• Tuesday: Warm-up 10 min + Pumping 15 min + Soft Jelqing 10 min
• Wednesday: Rest Day
• Thursday: Warm-up 10 min + Stretching using an extender + Jelqing 15 - 20 min
• Friday: Warm-up 10 min + Pumping 15 min + Soft Jelqing 10 min
• Saturday: Warm-up 10 min + Pumping 15 min + Soft Jelqing 10 min
• Sunday: Rest Day

This routine alternates between exercises and rest days, allowing for recovery time, which is essential for growth.

Warming up before each session is crucial to prevent injury and improve blood flow to the area. Use a warm towel or take a hot shower for 5-10 minutes. A good warm-up reduces the risk of strain and prepares the tissues for the exercises.

• Stretching with Extender: Use a penis extender and adjust to fit your size. Gradually extend the tension to create a gentle stretch. Start with shorter sessions (around 30 minutes to 1 hour) and progressively increase the duration. This technique is effective for length enhancement over time when used consistently.

• Jelqing: Apply a lubricant to the penis, then grip the base with your thumb and forefinger, moving your hand slowly toward the head in a milking motion. Each stroke should last 2-3 seconds. Begin with 50-100 repetitions and gradually increase as you progress. Jelqing is ideal for improving blood flow and enhancing girth.

• Pumping: When using a penis pump, aim for 3 sets of 5-minute sessions at a moderate pressure. Pumps help improve girth and erection quality by increasing blood flow to the penis. Follow your pump's guidelines to ensure safe use and avoid over-pumping. Gradually increase the session duration as your comfort level improves.

Stick to your routine consistently, and over time, gradually increase the intensity or duration of exercises. For example, you can increase jelqing repetitions or pump time weekly. However, avoid sudden increases, as they can lead to injury.

Rest days are vital to allow your tissues to recover and grow. Use these days to focus on overall health, such as good nutrition and hydration, which support blood flow and recovery.

Consider keeping a journal to track your weekly routine, noting the exercises, durations, and any changes in size or erection quality. Tracking helps you stay motivated and allows you to make adjustments based on your progress.