🔥 DAY 1 — CHEST + PELVIC FLOOR POWER

# CHEST

1. Decline push-ups — 5 sets × 12–15

2. Archer push-ups — 4 sets × 8 each side

3. Slow negative push-ups (5 seconds down) — 4 sets × 10

4. Diamond push-ups — 3 sets × max reps

5. Push-up isometric hold (hold halfway down) — 30–40 sec

# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW

# HIIT boosts nitric oxide and vascular health → stronger erections.

1. Sprint in place (fast knees) — 30 sec

2. Jump squats — 20 reps

3. Mountain climbers — 40 sec

4. Burpees — 15 reps

5. Lunges — 15 each leg

Rest 1 minute. Repeat 4 rounds.

---

# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS

1. Explosive push-ups (or clap push-ups) — 4 sets × 8

2. Pseudo-planche push-ups — 4 sets × 10

3. Wide push-ups — 4 sets × 20

4. Feet-elevated close push-ups — 3 sets × 12

5. Chest dips using chairs — 4 sets × 12–15

End with:

1-minute plank + 1-minute hollow hold

---

# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)

This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.

# ABS & CORE

1. Hard leg raises — 4 sets × 15

2. Russian twists — 3 sets × 40

3. Plank with slow hip dips — 3 sets × 20

4. V-ups — 3 sets × 15

5. Dead bug — 3 sets × 12 each side

# STAMINA TRAINING

5 minutes continuous:

30 sec fast high-knees

30 sec moderate pace

Repeat for 5 minutes straight.

This simulates endurance under effort, helping you last longer.

---

# 🔥 DAY 5 — GLUTES + PELVIC FLOOR + ABS

Strong glutes improve pelvic blood flow, thrusting power, and erection hardness.

# GLUTES (major for erection strength!)

1. Hip thrusts (couch) — 5 sets × 20

2. Single-leg glute bridge — 4 sets × 12 each

3. Bulgarian split squats (chair) — 4 sets × 10 each side

4. Frog pumps — 3 sets × 40

---

# 🔥 DAY 6 — UPPER BODY PUSH DAY

1. Decline push-ups — 4 sets × 15–20

2. Pike push-ups — 4 sets × 10

3. Diamond push-ups — 3 sets × 20

4. Tricep dips — 4 sets × 15

5. Push-up burnout — 1 set to failure

---

# ⭐ DAY 7 — RECOVERY

This day is non-negotiable.

Rest boosts:

Testosterone balance

Libido

Muscle growth

Erectile function

20–30 minutes light walking or stretching only.

# —DAILY ( EVERYDAY)

# 1. Hip Flexor Stretch — 2 min

(1 min each side, slow breathing)

# 2. Butterfly Stretch (Active) — 3 min

( 1 min relaxed —> 1 min gentle knee pulses —> 1 min relaxed again )

# 3. Deep Squat Breathing Hold — 4 min

( 2 min hold --> 30 sec stand & shake ---> 2 min hold again )

# 4. Reverse Kegel Block — 6 min

( 3 min slow reverse kegels (6–8 sec expansion) ---> 3 min breathing reverse kegels (no holds) )

# 5. Blood Flow / Cardio — 5 min

( High knees, brisk walk, or light jogging )🔥 DAY 1 — CHEST + PELVIC FLOOR POWER

# CHEST

1. Decline push-ups — 5 sets × 12–15

2. Archer push-ups — 4 sets × 8 each side

3. Slow negative push-ups (5 seconds down) — 4 sets × 10

4. Diamond push-ups — 3 sets × max reps

5. Push-up isometric hold (hold halfway down) — 30–40 sec

# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW

# HIIT boosts nitric oxide and vascular health → stronger erections.

1. Sprint in place (fast knees) — 30 sec

2. Jump squats — 20 reps

3. Mountain climbers — 40 sec

4. Burpees — 15 reps

5. Lunges — 15 each leg

Rest 1 minute. Repeat 4 rounds.

---

# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS

1. Explosive push-ups (or clap push-ups) — 4 sets × 8

2. Pseudo-planche push-ups — 4 sets × 10

3. Wide push-ups — 4 sets × 20

4. Feet-elevated close push-ups — 3 sets × 12

5. Chest dips using chairs — 4 sets × 12–15

End with:

1-minute plank + 1-minute hollow hold

---

# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)

This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.

# ABS & CORE

1. Hard leg raises — 4 sets × 15

2. Russian twists — 3 sets × 40

3. Plank with slow hip dips — 3 sets × 20

4. V-ups — 3 sets × 15

5. Dead bug — 3 sets × 12 each side

# STAMINA TRAINING

5 minutes continuous:

30 sec fast high-knees

30 sec moderate pace

Repeat for 5 minutes straight.

This simulates endurance under effort, helping you last longer.

---

# 🔥 DAY 5 — GLUTES + PELVIC FLOOR + ABS

Strong glutes improve pelvic blood flow, thrusting power, and erection hardness.

# GLUTES (major for erection strength!)

1. Hip thrusts (couch) — 5 sets × 20

2. Single-leg glute bridge — 4 sets × 12 each

3. Bulgarian split squats (chair) — 4 sets × 10 each side

4. Frog pumps — 3 sets × 40

---

# 🔥 DAY 6 — UPPER BODY PUSH DAY

1. Decline push-ups — 4 sets × 15–20

2. Pike push-ups — 4 sets × 10

3. Diamond push-ups — 3 sets × 20

4. Tricep dips — 4 sets × 15

5. Push-up burnout — 1 set to failure

---

# ⭐ DAY 7 — RECOVERY

This day is non-negotiable.

Rest boosts:

Testosterone balance

Libido

Muscle growth

Erectile function

20–30 minutes light walking or stretching only.

# —DAILY ( EVERYDAY)

# 1. Hip Flexor Stretch — 2 min

(1 min each side, slow breathing)

# 2. Butterfly Stretch (Active) — 3 min

( 1 min relaxed —> 1 min gentle knee pulses —> 1 min relaxed again )

# 3. Deep Squat Breathing Hold — 4 min

( 2 min hold --> 30 sec stand & shake ---> 2 min hold again )

# 4. Reverse Kegel Block — 6 min

( 3 min slow reverse kegels (6–8 sec expansion) ---> 3 min breathing reverse kegels (no holds) )

# 5. Blood Flow / Cardio — 5 min

( High knees, brisk walk, or light jogging )🔥 DAY 1 — CHEST + PELVIC FLOOR POWER

# CHEST

1. Decline push-ups — 5 sets × 12–15

2. Archer push-ups — 4 sets × 8 each side

3. Slow negative push-ups (5 seconds down) — 4 sets × 10

4. Diamond push-ups — 3 sets × max reps

5. Push-up isometric hold (hold halfway down) — 30–40 sec

# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW

# HIIT boosts nitric oxide and vascular health → stronger erections.

1. Sprint in place (fast knees) — 30 sec

2. Jump squats — 20 reps

3. Mountain climbers — 40 sec

4. Burpees — 15 reps

5. Lunges — 15 each leg

Rest 1 minute. Repeat 4 rounds.

---

# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS

1. Explosive push-ups (or clap push-ups) — 4 sets × 8

2. Pseudo-planche push-ups — 4 sets × 10

3. Wide push-ups — 4 sets × 20

4. Feet-elevated close push-ups — 3 sets × 12

5. Chest dips using chairs — 4 sets × 12–15

End with:

1-minute plank + 1-minute hollow hold

---

# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)

This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.

# ABS & CORE

1. Hard leg raises — 4 sets × 15

2. Russian twists — 3 sets × 40

3. Plank with slow hip dips — 3 sets × 20

4. V-ups — 3 sets × 15

5. Dead bug — 3 sets × 12 each side

# STAMINA TRAINING

5 minutes continuous:

30 sec fast high-knees

30 sec moderate pace

Repeat for 5 minutes straight.

This simulates endurance under effort, helping you last longer.

---

# 🔥 DAY 5 — GLUTES + PELVIC FLOOR + ABS

Strong glutes improve pelvic blood flow, thrusting power, and erection hardness.

# GLUTES (major for erection strength!)

1. Hip thrusts (couch) — 5 sets × 20

2. Single-leg glute bridge — 4 sets × 12 each

3. Bulgarian split squats (chair) — 4 sets × 10 each side

4. Frog pumps — 3 sets × 40

---

# 🔥 DAY 6 — UPPER BODY PUSH DAY

1. Decline push-ups — 4 sets × 15–20

2. Pike push-ups — 4 sets × 10

3. Diamond push-ups — 3 sets × 20

4. Tricep dips — 4 sets × 15

5. Push-up burnout — 1 set to failure

---

# ⭐ DAY 7 — RECOVERY

This day is non-negotiable.

Rest boosts:

Testosterone balance

Libido

Muscle growth

Erectile function

20–30 minutes light walking or stretching only.

# —DAILY ( EVERYDAY)

# 1. Hip Flexor Stretch — 2 min

(1 min each side, slow breathing)

# 2. Butterfly Stretch (Active) — 3 min

( 1 min relaxed —> 1 min gentle knee pulses —> 1 min relaxed again )

# 3. Deep Squat Breathing Hold — 4 min

( 2 min hold --> 30 sec stand & shake ---> 2 min hold again )

# 4. Reverse Kegel Block — 6 min

( 3 min slow reverse kegels (6–8 sec expansion) ---> 3 min breathing reverse kegels (no holds) )

# 5. Blood Flow / Cardio — 5 min

( High knees, brisk walk, or light jogging )🔥 DAY 1 — CHEST + PELVIC FLOOR POWER

# CHEST

1. Decline push-ups — 5 sets × 12–15

2. Archer push-ups — 4 sets × 8 each side

3. Slow negative push-ups (5 seconds down) — 4 sets × 10

4. Diamond push-ups — 3 sets × max reps

5. Push-up isometric hold (hold halfway down) — 30–40 sec

# 🔥 DAY 2 — HIIT + LOWER BODY BLOOD FLOW

# HIIT boosts nitric oxide and vascular health → stronger erections.

1. Sprint in place (fast knees) — 30 sec

2. Jump squats — 20 reps

3. Mountain climbers — 40 sec

4. Burpees — 15 reps

5. Lunges — 15 each leg

Rest 1 minute. Repeat 4 rounds.

---

# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS

1. Explosive push-ups (or clap push-ups) — 4 sets × 8

2. Pseudo-planche push-ups — 4 sets × 10

3. Wide push-ups — 4 sets × 20

4. Feet-elevated close push-ups — 3 sets × 12

5. Chest dips using chairs — 4 sets × 12–15

End with:

1-minute plank + 1-minute hollow hold

---

# 🔥 DAY 4 — CORE + ENDURANCE (MAKE YOU LAST LONGER)

This helps with pelvic stability, controlling thrusting rhythm, and delaying climax.

# ABS & CORE

1. Hard leg raises — 4 sets × 15

2. Russian twists — 3 sets × 40

3. Plank with slow hip dips — 3 sets × 20

4. V-ups — 3 sets × 15

5. Dead bug — 3 sets × 12 each side

# STAMINA TRAINING

5 minutes continuous:

30 sec fast high-knees

30 sec moderate pace

Repeat for 5 minutes straight.

This simulates endurance under effort, helping you last longer.

---

G JB

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