⭐ WEEKLY STRUCTURE
Day 1 — Chest + Pelvic Floor Power
Day 2 — HIIT + Lower Body (blood-flow training)
Day 3 — Chest Strength + Explosive Push Training
Day 4 — Core + Endurance (for lasting longer)
Day 5 — Glutes + Pelvic Floor + Abs
Day 6 — Full Upper Body Push Routine
Day 7 — Recovery (crucial for hormones & erections)
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🔥 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.
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# 🔥 DAY 3 — CHEST STRENGTH + EXPLOSIVENESS
