Beginner size routine
This is slow tissue work. If it bruises, you overdid it. If you measure twice a day you will go insane and quit.
Week shape
- Day 1–2: 5 min warm-up, 8–10 min light jelq, 3 min cool-down
- Day 3: off. Stretch hips.
- Day 4–5: same as 1–2
- Day 6–7: off
Rules
Intensity around a 6 out of 10. No sharp pain. Morning wood gets worse? Cut volume.
Measure
Once a week. Same time of day. Same hardness. Write length and girth down. Ignore the days in between.
If you want a longer plan with progressions, Growth Matrix. If premature is the actual problem, Deep Flex.