The Total Man Ultimate Routine

THE
ULTIMATE
ROUTINE
GET HARDER
LAST LONGER
INCREASE SIZE
1
WELCOME TO THE ULTIMATE ROUTINE
When starting out in male enhancement and penis enlargement you may feel like you have an
immense amount of information, but are still not sure where to start.
This is where The Ultimate Routine comes in.
This routine has been designed for those starting out in the male enhancement game who are
ready to buy some products and commit to this journey.
It's for those looking for a straightforward plan that is easy to follow but will still get you real
results in erection quality, sexual stamina, and of course, penis size.
Features of The Ultimate Routine:
➔ Clear layout so it’s easy to follow
➔ Broken down into weeks for easy reference
➔ Penis enlargement, sexual stamina and erection quality methods are separated so you
know when you’re working on what
➔ Designed, tried and tested by Mike, Founder of Total Man
Ready to start seriously working on enhancing your sexual performance?
Then let’s get into it!
Mike
Total Man
2
SOME LEGAL STUFF
Please note that this routine is subject to our Terms of Service and Disclaimer, which can be
found on our website.
This routine involves doing some weird and wonderful things to your penis. We’ve done our best
to provide you with a routine that allows you to not only achieve the best gains in a realistic
timeframe, but also in a way that reduces your risk of injury as much as possible.
In saying that, those risks are always present which is why you’ll find that our Disclaimer specifies
that you participate in The Ultimate Routine and use the products and guidance provided by Total
Man at your own risk, assuming all liability should an injury occur.
Alright, now let’s get into the good stuff!
3
COMING UP
USING THE ROUTINE 5
FITTING THIS IN WITH YOUR SEX LIFE 6
YOU’VE GOT TO BE ABLE TO GET HARD 7
SEXUAL STAMINA 8
ACTIVE VS PASSIVE PENIS ENLARGEMENT 9
DEVICES VS MANUAL METHODS 10
SIGNS YOU NEED TO REST 11
THE KEY IS PROGRESSIVE OVERLOAD 12
WE’RE WITH YOU EVERY STEP OF THE WAY 13
GOALS AND TIME COMMITMENT 14
MEASURING YOUR GOALS 15
EQUIPMENT 16
WEEK 1 17
WEEK 2 18
WEEK 3 19
WEEK 4 21
WEEK 5 23
WEEK 6 25
WEEK 7 27
WEEK 8 29
WEEK 9 31
WEEK 10 33
WEEK 11 35
WEEK 12 37
WEEK 13 39
PROGRESSING FROM HERE 41
YOU MADE IT! THANKS FOR BEING A PART OF THE CHANGE 42
APPENDIX 1 43
RESOURCES AND LINKS 45
4
USING THE ROUTINE
KNOWING WHAT TO DO
Weeks are broken down into Erection Quality, Stamina

and Penis Enlargement (PE) so you know what you’re
working on, when.
All of these areas require very different approaches and

although they interrelate there are specific ways we
want you to work on each. If you’re ever in doubt of how
to do a technique, see the Resources and Links page at
the back of The Routine as tutorials are listed there.
PROGRESSING EACH WEEK
Each week there will be progressions in the different pillars hardness, stamina and size. Please
note that any changes from the previous week are BOLDED for you to easily see.
If ever a week feels too challenging for you, you can repeat that week before progressing on to
the next week. You’ll learn more about fatigue and knowing when to rest in other upcoming
sections.
EMBEDDED LINKS
We’ve thrown some links into this document for

ease of use for you so if you’re on your phone or a
computer you’ll be able to easily jump to what’s
being referenced.
5
FITTING THIS IN WITH YOUR SEX LIFE
PENIS ENHANCEMENT SHOULD NEVER GET IN THE WAY OF YOUR SEX LIFE
Guys often ask us if they need to alter their sex life or even refrain from having sex or
masturbating while they’re working on their goals for fear of hindering their progress. We’re here
to tell you that there is nothing to be worried about.
We assure and ENCOURAGE you to get between the sheets with your partner or for solo play
whenever you feel moved to. Some of the techniques you’ll learn will actually be applicable
during sex too!
At the end of the day, this routine is not only improving your sexual performance, but also your
overall sexual satisfaction, the health of your relationship with your partner/s, and the relationship
you have with yourself as well. That’s a lot harder if you’re not having sex or masturbating!
COMMUNICATION
What we will say is that if you do have a partner, we highly recommend you having a conversation
with them about what you’re getting into.
Penis enhancement is a long-term commitment and will involve you needing some alone time
and hanging some weird things off your penis. We think it's best they are aware and hopefully on
board before you get started.
WEEKLY SEX CHALLENGES
In line with staying frisky, you’ll find a sex challenge

attached to each week. They target various areas of sexual
performance and health, as well as incorporating your
enhancement work into the bedroom.
6
YOU’VE GOT TO BE ABLE TO GET HARD
Before you get into things, just a note on erections.
Being able to get a decent erection is a prerequisite to starting any penis enlargement
techniques. There is no point increasing the size of your penis if you can’t get it up in the first
place, or are unable to maintain an erection.
If this is something you struggle with, we recommend following the ‘Erection Quality’ part of The
Routine from ‘Week 1’ for as long as you need, and if a week feels almost too hard, repeat it until
you feel ready to move to the next week.
We also encourage you to look at other health and lifestyle factors that could be improved.
Stress, poor nutrition, low hydration and mental health issues are all examples of factors that can
influence your ability to get or maintain an erection.
There are also additional videos on the Total Man Membership Site and YouTube Channel that go
through techniques to improve hardness if you feel you need more information.
Once your erection quality has improved to a point where you can achieve a moderate hardness
and maintain that hardness during masturbation or sexual intercourse for at least 5 - 10 minutes,
you are ready to move on. Go back to ‘Week 1’ and begin again, this time including the penis
enlargement and sexual stamina work.
7
SEXUAL STAMINA
If you’re able to get hard, sexual stamina follows in terms of importance to improving overall
sexual function. A big dick is something, but if you’re only lasting 30 seconds, it's of little use!
We roll in stamina work from week 3 to give you a couple of weeks to get into the groove of your
penis enlargement (PE) work.
Active and passive PE can be relatively ‘hands-off’ with the jelqing feeling more like an exercise
than something to get you aroused. This means that you’re more likely to be able to do it when
there are other distractions such as other people being home.
Stamina work, on the other hand, is all about challenging your arousal with the goal of almost
getting to climax and then backing off. This means you’ll want to set the mood and know that you
have the time and space to put this work in.
Throughout The Routine, stamina work is set for 3 days a week. You can fit this in whenever you
can regardless of when you have done your PE work. If the timing works for it to be on the same
day then go for it. As with sex, it won’t hinder your PE results.
We just recommend that you try to have a day in between your stamina sessions to have them
more evenly spread across the week. This allows for more consistent training which is always
more conducive to achieving the goals you want.
If you have a partner, we also encourage you to communicate

where you’re at with your stamina training and even roll it in
when you’re getting intimate with them.
8
ACTIVE VS PASSIVE PENIS ENLARGEMENT
ACTIVE PENIS ENLARGEMENT & FATIGUE
Active PE involves stretching and challenging the tissues of the penis by hanging weights or
creating tension through other devices. At the right amount of tension, not too much and not too
little, active PE work will cause microtears in the tissues of the penis. This is achieved best when
we reach ‘fatigue’, which can be best described as an INTENSE stretch with a DULL ACHE that
should NEVER HURT.
After a session, the body works to repair these microtears to make the penis stronger and
therefore able to withstand that same amount of stretch without getting damaged next time. In
the healing process, new cells are laid down, and over time that is what makes increasing penis
size possible.
Each week there are 2 active PE workouts. The first is compression hanging which you need to
do to achieve any results. The second is clamping, which is optional but highly recommended. If
you’re doing both options, we hope that you can find the time to do them one after the other, but
if you need to do your clamping session later in the day that’s also fine.
PASSIVE PENIS ENLARGEMENT
Passive PE involves keeping your penis in a lengthened

position immediately after your active PE session and can be
the difference between good and great results.
Remember the laying down of new cells during tissue healing

that we talked about? Well by keeping the penis in a certain
position, our body works to lay down those new cells in the
direction it’s being held. Hello length gains!
Passive work is highly recommended, even if it's not for the

full duration specified in The Routine as it does so much to
assist you in reaching your penis enlargement goals.
9
DEVICES VS MANUAL METHODS
“Can I achieve the same goals without using devices and only using manual
methods such as jelqing and stretching?”
This is a question many guys ask.
For some, it can be a desire to save some dollars, and for others, it’s the thought that it will be
easier just using your hands as opposed to setting up all of these different penis contraptions.
Let’s get this clear. You CAN achieve your penis enlargement goals without the use of devices. So
why have we created The Routine with a huge compression hanging focus?
There are two main reasons for this:
1) Firstly, devices are OBJECTIVE as you can measure how much load you’re putting your
penis through. This makes progressive overload much easier to achieve each week.
Although this is possible to guess progressive overload with manual methods, it’s
impossible to be objective which runs the risk of results taking longer, or you injuring
yourself by going too hard too soon.
2) Secondly, penis enlargement work takes TIME, with us working towards >2 hours of active
work by Week 13. This is absolutely achievable with manual methods alone but the
difference is whether or not you have your hands free.
Devices allow you to get the time in that you need to adequately stress the penile tissues
for the best results while allowing you to have your hands free. You can do work, scroll
through socials, watch a movie, or even stand and make dinner if you want to. You’re
much more likely to stick to a program that allows you to multi-task.
10
SIGNS YOU NEED TO REST
Penis enlargement work isn’t foolproof, and with the fine line between a good amount of fatigue
and injury, sometimes we can push things a little too far.
Here are some physical signs that your penis may need to rest a bit longer before your next
session.
➔ You reach fatigue in your warm up or your first hanging set

➔ You’re unable to get any amount of erection after a session (Note: not being able to get
100% hard after an active PE session is normal)
➔ You can see visible bruising of the skin
◆ Arnica oil is great to aid in skin healing
➔ Skin irritation that limits the amount of weight you’re able to hang in your next session
➔ Swelling of the skin to double its usual thickness (the skin, not your penis!)
➔ Pain of any kind that ‘doesn’t feel right’
Please know that this list is not exhaustive and you should always listen to your body. If
something doesn’t feel right, it's probably a good idea to rest.
It's important to take the time to rest if you need to, to avoid injury or a significant setback in your
PE training. You ideally should feel the same, if not better, going into your next PE session (as
indicated by the yellow and green dots in the ‘Overcompensation Theory’ below.
11
THE KEY IS PROGRESSIVE OVERLOAD
This section is all about how to safely progress your active PE work to continue to challenge our
tissues (causing those microtears to prompt the laying down of new cells) while minimising the
chance of injury.
Progressive overload is the gradual but continuous increase of load placed on the penis each
week, and in this routine this is done via compression hanging.
For the best results balanced with a reduced risk of injury, you want to increase your overall
training volume by 20-30% each week.
In the first few weeks when weights are relatively light and sets are low, we do progress above
the 30% recommendation as it's not practical to go up by such small increments, but once we get
to weeks 3 and 4 we follow the 20-30% guideline.
“So, I’m expected to calculate this myself?”
This is often where we lose people and they resort to either:
➔ Increasing too much too soon, causing too much damage and sometimes injury
➔ Not increasing weights enough, which results in a plateau in their
PE results
The good news is, we’ve created a ‘calculator’ of sorts for you to
download and use once you progress past the final week of The
Routine.
You begin by simply entering the number of days, sets, and amount of
weight used in your most recent week. This will then show the 20-30%
increase in total volume that you’re aiming for in the upcoming week.
Next, enter your planned number of days, sets, and amount of weight for
the next week and the formula should let you know if you’re hitting the
optimal amount of overload. See the example of increasing to 5 days.
12
WE’RE WITH YOU EVERY STEP OF THE WAY
TUTORIALS, EDUCATION AND COMMUNITY
The FREE Total Man Video Library and Blog is great to check
out alongside your penis enhancement journey as it has
UNCENSORED tutorials on both manual methods and a
variety of male enhancement devices, showing you how to
use them both safely and effectively.
If you’re ever in doubt on how to perform a method listed in

The Ultimate Routine, check out these resources and there
will be videos on how best to do it.
The Total Man Chat Room is also available for anyone to join to talk about all things male
enhancement, including your progress on this routine. We’d love you to jump on and join the
conversation.
GET IN TOUCH
Here at Total Man, we pride ourselves on being on the journey with all of our clients by always
being available to answer any questions and provide any tips you may need at any stage.
We have tried and tested not only our Total Man range, but many other male enhancement
products on the market and are not afraid to recommend both our own products or those from
other companies depending on what YOU need for your goals and budget.
If you feel you need more support or guidance while doing this routine or before you get started,
email us at [email protected].
13
GOALS AND TIME COMMITMENT
GOALS
Be able to achieve 100% erection quality
Have sexual stamina of at least 30 minutes
Increase the size of your penis length and girth by 30%
COMMITMENT
Total time: 6 months to 2 years
Weekly: Beginning with 3 days per week
Progressing to 6-7 days per week
Each session: Beginning with 60 minutes of active and 4 hours of passive work
Progressing to >2 hours of active and >12 hours of passive work
14
MEASURING YOUR GOALS
What can be measured can be improved.
Having a goal is great, but it’s pretty useless if you have no way of truly
determining whether you’ve achieved it. Hence why we encourage you
to take some baseline measures before you get started.
ERECTION QUALITY
We know that taking measurements of erections isn’t accurate, so we recommended taking the
International Index of Erectile Function questionnaire (Appendix 1) to get a score that you can
compare when you do it again at a later date. If you’re already functioning at 100%, you’ll likely
get a full score of 30.
STAMINA
The only real way to measure stamina is by timing how long you can last while being sexually
stimulated, without implementing any techniques to last longer. For most men, it’s best to do this
upon penetration until climax but you can also time yourself masturbating if you prefer. Just
ensure that you measure in the same way at the beginning of The Routine and when you
measure later on. If you’re timing yourself during sex, please ensure you communicate what
you’re doing and why with your partner. Whipping out a stopwatch can be a mood killer!
PENIS ENLARGEMENT
It is so important to accurately measure your penis length and girth so that you can be sure if you
are making gains. It’s not as simple as just propping your dick next to a ruler. It’s also important
you measure in the same way when you do it again. Check out this video on how to do it right:
Measuring your penis.
15
EQUIPMENT
REQUIRED ITEMS
➔ Compression Hanger
➔ Vacuum Hanger and All Day Stretcher (ADS)
➔ Clamp
➔ Adjustable electronic heat pad/heat pack
➔ Good quality medical grade silicone sleeves, > 10 inches
➔ Heavy-duty bandage
➔ Hanger plate
➔ Weight plates, kg or pounds
◆ Kilograms: 1x 5kg, 2x 2.5kg, 2x 1kg, 2x 0.5kg
◆ Pounds: 1x 10lb, 2x 5lb, 2x 2.5lb, 2x 1.25lb
➔ Oil (coconut oil recommended)
➔ Micropore tape
OPTIONAL EXTRAS
➔ Penis Extender (for vacuum or compression)
➔ Dry Penis Pump
➔ Pulley system (for table hanging, optimal straight out stretch)
Total Man Full Kit Total Man Growth Kit
16
WEEK 1
ERECTION QUALITY
FREQUENCY: Daily - whenever you can
ACTIVE EQ: 1 second Kegel / pelvic floor holds, seated
(3 minutes) 50 reps x 2 sets
PENIS ENLARGEMENT
FREQUENCY: 3 days with rest day in between - eg. Monday, Wednesday, Friday
PE WARM UP: Jelq at 50% erect, 5 second strokes - 5 minutes total
(10 minutes) Stretch out up, down, left, right and out again - 30 seconds each
Heat pad on medium to high around penis - 2 minutes
ACTIVE PE 1: Compression hanging (1 - 2kg or 2 - 4lb) for 15 minutes
(60 minutes) Followed by jelq at 70% erect, 3 second strokes - 5 minutes
3x rounds of above (compression followed by jelq)
ACTIVE PE 2 (OPTIONAL): After 'Active PE 1', ideally immediately but can be later in the day
(10 minutes) Clamping, 5 minutes (alternative: pumping at 3 - 5 InHg, 5 minutes)
Followed by jelq at 70 - 90% erect, 1-2 seconds strokes - 1 minute
PASSIVE PE: Immediately after active PE
(2 hours) Vacuum ADS, up to 1kg or 2lbs of tension - up to 2 hours
Alternative: Vacuum extender or passive healing sleeve
17
WEEK 2
ERECTION QUALITY
ACTIVE EQ: 2 second Kegel / pelvic floor holds, seated or standing
PENIS ENLARGEMENT
PE WARM UP: As per Week 1
2x rounds of above (clamping followed by jelq)
(2.5 hours) Vacuum ADS, up to 1kg or 2lbs of tension - up to 2.5 hours
18
WEEK 3
ERECTION QUALITY
STAMINA
STAMINA WARM UP: Stretch out up, down, left, right and out again - 30 seconds each
ACTIVE STAMINA: Edging - stroking or using a vibrator
(10 minutes) Aim to get the edge of climax at least 3 times
Can climax on the 4th time if you wish
Tutorial - How to edge properly
19
PENIS ENLARGEMENT
ACTIVE PE 1: Compression hanging (1.5 - 2.5kg or 3 - 5lb) for 15 minutes
20
WEEK 4
ERECTION QUALITY
(10 minutes) While in ADS on low tension
80 reps x 3 sets
STAMINA
21
PENIS ENLARGEMENT
FREQUENCY: 4 days - eg. Monday, Tuesday, Thursday, Friday
22
WEEK 5
ERECTION QUALITY
90 reps x 3 sets
STAMINA
(15 minutes) Aim to get the edge of climax at least 4-5 times
Can climax on the 5-6th time if you wish
23
PENIS ENLARGEMENT
FREQUENCY: 4 days - eg. Monday, Tuesday, Thursday, Friday
3x rounds of above (clamping followed by jelq
(4.5 hours) Vacuum ADS, up to 1.5kg or 3lbs of tension - up to 4.5 hours
Alternative: Vacuum extender or passive healing sleeve)
24
WEEK 6
ERECTION QUALITY
ACTIVE EQ 1: 2 second Kegel / pelvic floor holds, seated or standing
50 reps x 5 sets
ACTIVE EQ 2: 1 second Kegel to 2 second reverse Kegel, seated or standing
50 reps x 5 sets
STAMINA
25
PENIS ENLARGEMENT
FREQUENCY: 5 days - eg. Monday, Tuesday, Thursday, Friday, Saturday
(80 minutes) Followed by jelq at 90 - 100% erect, 3 second strokes - 5 minutes
(5 hours) Vacuum ADS, up to 1.5kg or 3lbs of tension - up to 5 hours
26
WEEK 7
ERECTION QUALITY
50 reps x 5 sets
50 reps x 5 sets
STAMINA
27
PENIS ENLARGEMENT
(5.5 hours) Vacuum ADS, up to 1.5kg or 3lbs of tension - up to 5.5 hours
28
WEEK 8
ERECTION QUALITY
50 reps x 5 sets
50 reps x 5 sets
STAMINA
29
PENIS ENLARGEMENT
30
WEEK 9
ERECTION QUALITY
50 reps x 5 sets
50 reps x 5 sets
STAMINA
31
PENIS ENLARGEMENT
FREQUENCY: 6 days - eg. Mon, Tues, Wed, Thurs, Fri, Sat
Option: Wear ADS overnight if active PE is done in the evening
32
WEEK 10
ERECTION QUALITY
50 reps x 5 sets
50 reps x 5 sets
STAMINA
33
PENIS ENLARGEMENT
ACTIVE PE 1: Compression hanging (3 - 4kg or 6 - 8 lb) for 15 minutes
34
WEEK 11
ERECTION QUALITY
50 reps x 5 sets
50 reps x 5 sets
STAMINA
35
PENIS ENLARGEMENT
36
WEEK 12
ERECTION QUALITY
100 reps x 5 sets
STAMINA
37
PENIS ENLARGEMENT
38
WEEK 13
ERECTION QUALITY
100 reps x 5 sets
STAMINA
39
PENIS ENLARGEMENT
FREQUENCY: Daily - unless you feel you need a rest
ACTIVE PE 2 (OPTIONAL): After ‘Active PE 1’, ideally immediately but can be later in the day
(> 12 hours) Vacuum ADS, up to 1.5kg or 3lbs of tension - > 12 hours
40
PROGRESSING FROM HERE
ERECTION QUALITY AND STAMINA
From here, erection quality and stamina training is maintenance work.
If you want a prolonged climax and harder erections to always be a part of your sex repertoire,
you need to keep up the Week 13 intensity. We hope that will be life long!
You can vary the erection quality work by using an extender, your ADS, or light weights with your
compression hanger to challenge yourself and mix things up.
Stamina training can always be varied by trying new toys and devices to get your arousal and
stimulation to greater heights. You can also continue to challenge your stamina during sex with a
partner too.
Having good quality health and lifestyle choices will also allow you to sustain your erection
quality and stamina as a healthier body will always have a better functioning penis. This is even
more important as you get older and other factors start to work against you.
PENIS ENLARGEMENT
To continue your PE gains you need to at least maintain the Week 13 intensity, which means
essentially daily training, a decent weight for hanging, taking the time to do all of your sets to true
fatigue, and maximising your gains with your passive PE.
To progress further you’ll want to apply the principles of progressive overload as explained at the
beginning of this routine. Please refer back to that section to reacquaint yourself with how to
calculate adding no more than 20-30% total volume to your training per week moving forwards.
Remember there’s our calculator for you to download and use too.
41
YOU MADE IT!
If you’ve made it to this point, you’ve gone further than most who decide to start on male
enhancement. Good on you man!
We hope you’ve been making some good progress and have begun to see some gains in
hardness, sexual stamina, and penis size. Remember that those goals stated in the beginning can
take up to 2 years of consistent training so stick at it!
Regardless of whether you’re progressing well, or aren’t making the gains you expected, we’d
love to hear from you. Send us an email at [email protected] with the details of any
achievements you’ve made and/or issues you’ve had so far so we can not only help you out if
needed but celebrate the gains you’ve made too!
THANKS FOR BEING A PART OF THE CHANGE
Here at Total Man, our mission is to empower men to be the best version of themselves through
enhancing their sexual performance, relationships and their health.
We have a vision where all men are contributing their best self to the world, and we all know we
do that much better when we’re killing it in the bedroom.
Thanks for showing up and working on yourself. The world needs more men like you!
42
APPENDIX 1
International Index of Erectile Function
(Modified by Total Man - ‘Erectile Function’ questions only)
These questions ask about your erection function problems over the last four weeks.
In answering the questions, the following definitions apply:

● Sexual activity includes intercourse, caressing, foreplay & masturbation
● Sexual intercourse is defined as sexual penetration of your partner
● Sexual stimulation includes situations such as foreplay, erotic pictures, etc.
● Ejaculation is the ejection of semen from the penis (or the feeling of this)
● Orgasm is the fulfillment or climax following sexual stimulation or intercourse
43
APPENDIX 1 continued
Scoring the IIEF Questionnaire
The score for your answers is indicated by the number beside the option you chose.
For example, in Question 1 if you answered ‘Sometimes’, your score would be 3 for that question.
Once you have tallied your 6 scores out of 5, you will get a total score out of 30, with 30
indicating the highest erection function.
Please make note of this score for future reference.
To see the full IIEF Questionnaire with the additional sections of orgasmic function, sexual desire,
intercourse satisfaction, and overall satisfaction see this link:
https://www.baus.org.uk/_userfiles/pages/files/Patients/Leaflets/iief.pdf
44
RESOURCES AND LINKS
TOTAL MAN LINKS
Total Man FREE Video Library and Blog
➔ Foundational Videos
◆ What is male enhancement?
◆ How to Measure an Increase in Penis Size Properly
◆ How to Measure Penis Size with a Pump
➔ PE Hanging, Extending and ADS Tutorials
◆ Maintaining your sleeves
◆ Compression hanging tutorial
◆ Vacuum chamber methods tutorial
➔ Device-free techniques for length
◆ Jelqing tutorial
◆ Manual stretching tutorial
➔ Device-free techniques for girth
➔ Videos on improving erection quality
◆ How to do Kegels
◆ Kegel pull tutorial
➔ Videos on improving sexual stamina
◆ How to Edge Properly
➔ Penis pumping, rings and clamps
◆ Introduction to penis pumping
◆ Clamping tutorial
Other links:
➔ Total Man Chat Room

➔ Total Man Full Kit
➔ Total Man Growth Kit
➔ Email Total Man at [email protected]
RESEARCH PAPER
➔ Non-invasive methods on penile lengthening (review)
45
Be the man you know you can be
46

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THE

This is where The Ultimate Routine comes in.

Features of The Ultimate Routine:

➔ Clear layout so it’s easy to follow

➔ Broken down into weeks for easy reference

➔ Designed, tried and tested by Mike, Founder of Total Man

Ready to start seriously working on enhancing your sexual performance?

Then let’s get into it!

Alright, now let’s get into the good stuff!

Weeks are broken down into Erection Quality, Stamina

All of these areas require very different approaches and

PROGRESSING EACH WEEK

We’ve thrown some links into this document for

WEEKLY SEX CHALLENGES

In line with staying frisky, you’ll find a sex challenge

Before you get into things, just a note on erections.

If you have a partner, we also encourage you to communicate

PASSIVE PENIS ENLARGEMENT

Passive PE involves keeping your penis in a lengthened

Remember the laying down of new cells during tissue healing

Passive work is highly recommended, even if it's not for the

This is a question many guys ask.

There are two main reasons for this:

➔ You reach fatigue in your warm up or your first hanging set

“So, I’m expected to calculate this myself?”

This is often where we lose people and they resort to either:

TUTORIALS, EDUCATION AND COMMUNITY

If you’re ever in doubt on how to perform a method listed in

Be able to achieve 100% erection quality

Have sexual stamina of at least 30 minutes

Increase the size of your penis length and girth by 30%

Total time: 6 months to 2 years

Weekly: Beginning with 3 days per week

Progressing to 6-7 days per week

Progressing to >2 hours of active and >12 hours of passive work

What can be measured can be improved.

Total Man Full Kit Total Man Growth Kit

ACTIVE EQ: 1 second Kegel / pelvic floor holds, seated

(3 minutes) 50 reps x 2 sets

PE WARM UP: Jelq at 50% erect, 5 second strokes - 5 minutes total

Heat pad on medium to high around penis - 2 minutes

ACTIVE PE 1: Compression hanging (1 - 2kg or 2 - 4lb) for 15 minutes

(60 minutes) Followed by jelq at 70% erect, 3 second strokes - 5 minutes

3x rounds of above (compression followed by jelq)

(10 minutes) Clamping, 5 minutes (alternative: pumping at 3 - 5 InHg, 5 minutes)

Followed by jelq at 70 - 90% erect, 1-2 seconds strokes - 1 minute

PASSIVE PE: Immediately after active PE

(2 hours) Vacuum ADS, up to 1kg or 2lbs of tension - up to 2 hours

Alternative: Vacuum extender or passive healing sleeve

ACTIVE EQ: 2 second Kegel / pelvic floor holds, seated or standing

(3 minutes) 60 reps x 2 sets

PE WARM UP: As per Week 1

ACTIVE PE 1: Compression hanging (1 - 2kg or 2 - 4lb) for 15 minutes

(80 minutes) Followed by jelq at 70% erect, 3 second strokes - 5 minutes

4x rounds of above (compression followed by jelq)

(15 minutes) Clamping, 5 minutes (alternative: pumping at 3 - 5 InHg, 5 minutes)

Followed by jelq at 70 - 90% erect, 1-2 seconds strokes - 1 minute

2x rounds of above (clamping followed by jelq)