Exercises

Core techniques with volume control, safety cues, and progression.

Fundamentals

Manual stretching

Manual Stretching

Angles, holds, and progressive overload without strain.

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Jelqing basics

Jelqing Basics

EQ range, pressure control, cadence, and deload logic.

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Warm-up essentials

Warm-Up Essentials

Heat types, duration, and safe starts.

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Programs

Beginner routine

Beginner Routine (Weeks 1–8)

Starter volume, rest days, and early signals.

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Advanced routine

Advanced Routine

Stretch + Jelq + Pump with planned deloads.

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Recovery playbook

Recovery Playbook

Post-session care and deload planning.

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