WEEKS 1-4 (Conditioning phase):

Warm up: 5-10 min hot wrap

Manual stretches: 5 directions x 30 seconds = 2.5 min

Jelqing: 100 strokes

Frequency: 5 days on, 2 days off

This is intentionally conservative. The tissue needs to adapt before you push harder. Most PE injuries happen in the first month from guys who do too much too soon.

WEEKS 5-12 (Building phase):

Increase stretch hold times to 60 seconds

Increase jelq strokes to 200

Add one or two additional stretch variations

BEYOND MONTH 3:

Only increase if seeing some response without injury. Plateau periods are normal — the tissue adapts to stress and needs variation to continue responding.

Honest expectation: at 6 months you may notice improved flaccid hang and possibly slight girth. Measurable permanent gains if they come — much longer.

— RoutineBuilder_Rick