Beginner Routine (Weeks 1–8)
Starter volume, clear rest days, and early warning signals. This plan builds skill and tolerance first—so you can progress without irritation.
1) Prerequisites & Setup
- Read Warm-Up Essentials (3–5 minutes of gentle heat).
- Have a small timer and water-based lubricant.
- Train at a semi-erect level for jelqs (~40–60%); never at full erection as a beginner.
Goal: learn smooth technique with low perceived pressure (about 2–3/10), not to “max out.”
2) Session Template (≈15–22 minutes)
- Warm-up — gentle heat 3–5 min.
- Manual stretching — light holds in 4 directions (20–30 s × 2 per direction).
- Jelqing — slow strokes 2–3 s each; stop before the glans.
- Warm-down — light heat 2–3 min + brief massage.
Cadence cues: breathe steadily, shoulders loose, wrists neutral. If friction appears, add lube and slow down.
3) Weekly Schedule (Weeks 1–8)
| Week | Days / Week | Stretching | Jelq Volume | Notes |
|---|---|---|---|---|
| 1 | 3 (e.g., Mon/Wed/Fri) | 4 dirs × 20–30 s × 2 | 60–80 strokes | Technique focus; pressure 2/10. |
| 2 | 3–4 | 4 dirs × 30 s × 2 | 100–120 strokes | Even rhythm; add quick micro-breaks. |
| 3 | 4 | 5 dirs (add up/down) × 30 s × 2 | 130–160 strokes | Keep pressure ≤3/10; check next-day comfort. |
| 4 | 4 | 5 dirs × 30–40 s × 2 | 160–180 strokes | Optional: 1–2 sets of “quick flicks” (0.5 s × 10). |
| 5 | 4 | 5 dirs × 40 s × 2 | 170–200 strokes | Keep warm-down consistent. |
| 6 | 4 | 5 dirs × 40 s × 2–3 | 180–220 strokes | If sensitivity rises, scale back 20–30%. |
| 7 | 3 (Deload) | All holds −30% | All strokes −30% | Recovery focus: sleep, walking, hydration. |
| 8 | 4 | Week 6 loads | Week 6 volume | Hold steady; reassess goals for next block. |
Split example: Mon/Wed/Fri/Sat or Tue/Thu/Sat/Sun. Avoid back-to-back heavy days early on.
4) Early Signals & Adjustments
Green (0–3/10): normal color, no next-day tenderness → proceed.
Yellow (4–5/10): mild tenderness or red marks → cut next session volume by 20–30% and extend warm-down.
Red (6+/10): sharp pain, numbness/coldness, pale/blue/purple discoloration, blistering, unusual edema → stop, rest 48–72 h, consider medical advice.
5) Deload & Rest Rules
- Plan a deload on Week 7 (−30% volume/time).
- If two sessions in a row feel ≥5/10 the next morning, deload early.
- Keep at least 3–4 training days/week with rest days in between heavy days.
6) Simple Training Log
| Date | Stretch (mins) | Jelq (strokes) | Warm-down | Next-AM Sensitivity (0–10) | Notes |
|---|---|---|---|---|---|
| Y / N | |||||
| Y / N | |||||
| Y / N |
Tracking next-morning sensitivity is the best early-warning system to prevent overuse.
7) FAQ
Can I add devices?
Wait until Weeks 6–8, and introduce low-intensity devices on alternate days. See Devices.
What if I miss a week?
Resume at −20–30% volume for 3–5 days, then climb back to plan.
Best time of day?
When you’re least rushed and well-hydrated. Evenings are fine; avoid sessions right before sleep if warmth lingers uncomfortably.
Next Steps
After Week 8, maintain steady volume or explore the Advanced Routine. Always keep recovery on point with the Recovery & Safety Guide.
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