JP's 90 Day Beginner Routine - From PEGym

Full credits go to JonPop from PEGym: Source



For Pictures and Videos: JP's 90 Day Beginner Routine With Videos/Pics


I wrote this routine back in 2004 after much research, trial and error and a few injuries. But these exercises I recommend are still the way to go to increase length, girth, overall health and well being. Many men have reported great success with this routine. I will still go back and do this routine when I have taken an extended break from PE to recondition.

After this program, your penis will be well conditioned and ready for more advanced exercises.

This routine is designed to start you on your way to a longer and thicker penis. This will help you prevent injury, while teaching you the basics of penis exercises. This routine DOES work. These are the exercises I started with, on my way to gaining 2 1/4" in length and 1 1/2" in girth in just over 16 months of doing PE.. I still do these exercises as I have found them to be a great routine.

DO NOT go at these exercises with any force.
DO NOT Jelq at 100% erection level.

This is a long process and you should realize that doing the exercises correctly, following this routine will take months even years to see substantial growth to your penis.

I have now been doing PE for over 9 years. My penis is as healthy now as it was when I was 25. Listen to your body.

Warming UP

Warming UP.

This is one of the most important things you do to prevent injury:

With a HOT wash cloth, warm your entire groin area for a period of 8 to 10 minutes. Re-heat washcloth every minute or so to keep it hot. This is recommended, as moist heat penatrates better.

You may also use a heated Rice Sock.

Making sure your penis is wrapped and throughly heated.
You want to feel your penis radiating heat when you are through. You want to warm all the ligaments even the ones under your penis and the sides of your groin area.

Basic Stretching Exercises

CAUTION- The technique of stretching while kegeling can be harmful for those who don't have the requisite level conditioning to handle it. if you're new to training it would be in your best interests to become proficient in the standard kegel before attempting to stretch against a kegel contraction.

Grasp your warmed up FLACCID, (Try and stay as flaccid as you can for these stretching exercises, less than 30% erection is ideal) penis between the thumb and first finger at the base. Palm toward belly. Stretch out slightly and do what are called "Helicopter Shakes." Using your wrist, swing your penis around in a circle, about 5 revs per second for a quick count of 20. (kind of like twirling a key chain)

Grasp your penis behind the glans in the O.K. grip palm down and stretch to the left holding the stretch against the theigh.
While holding this stretch, do 25 quick Kegels. (count to 25)
Next, while still holding the stretch, pull straight out and do 10 stretches in a BIG circle to the left and 10 to the right holding the pull.
Try to rub your hand across your belly as you do these.

Return to the base and repeat "Helicopter Shakes". It will be easier to do now, as your flaccid length will be longer. This will get the blood back into the glans.

Stretch to the right and do 25 quick Kegels. Pull straight out and do 10 BIG circles to the left and ten circles to the right.

Repeat "Helicopter Shakes."

Stretch straight out, do Kegels, repeat circle stretches.

Repeat "Helicopter Shakes."

Stretch straight up do Kegels and repeat circle stretches.

Finish with "Helicopter Shakes."

These are the basic stretching exercises to do, as a prelude to the next step, Wet Jelqing.

WET Jelqing

No need to re-warm, as your Ligs will be nice and loose now.

Using a good lube. (I use a water based lube by the brand name of Suave, with Vit E and Lanolin, found in any drug store or online cheaper. It's cheap, smells good leaves your skin nice and easy clean up. Most lubes will do fine)

A couple of squirts of lube in each hand. (Re-lube often when it starts to feel dry) Hint...get a little water on your hands during Jelqing, this re-activates the lube already on the hands and shaft.
Grasp your penis at the base firmly, in the O.K. grip, palms facing down.

Slide, holding the grip, up to the glans. While holding the grip at the glans, start your other hand at the base. when half way up the shaft, release the grip at the glans and continue the slide up, trapping the blood at the glans and upper shaft.
Repeat these "Wet Jelqs" for a count of 50 reps. If you become erected, stop and wait for it to subside some. You want to be about 60% to 70% erected for these. Do these slowly. About 3 or 4 seconds per rep. Both hands count as 1 rep. As you become more used to these exercises, it won't feel as much like masturbation and you will not get erected as easily. Do these exercises straight out.




Next, do what are called "V" Jelqs. These are done by useing the V between your middle and next finger. Cup your hand and slide up the shaft with your fingers curled toward your belly and the underside of your shaft resting in the "V". The fingers should be rideing on the sides of your shaft. Make sure you use lots of lube as you want to slide smoothly for these exercises. When you reach the glans, start your other hand up. These are a great exercise for Head Girth, Overall Girth and Stretching.

As you are sliding up the shaft, pull straight up. Alternate by pulling up and to the right, up and to the left. Do 30 of these reps.

Repeat with 50 "Wet Jelqs" and 30 "V" Jelqs.

Do a total of 150 "Wet Jelqs" and 90 "V" Jelqs.



Warming Down


This is VERY important. This will prevent trama injury to your penis.

Do the same as warming up, HOT wash cloth. Warm down for a minimum of 5 to 6 minutes. Do these exercises to start, for 5 days and then, Important, take 2 full days off from PE. This will give your penis a chance to heal and grow, but continue to do your Kegels whenever you think about them. .
If you find this is too much, reduce the exercises to, 2 days on and 1 day off.

As you start to see results, usually girth and flacid length, first, the temptation to go overboard will be great. But, and I stress this, Don't try and jump into some of the advanced routines posted here in this, or other forums. These exercises are designed to start you on your way to a Longer and thicker penis and to PREVENT injury.

As you progress, and master these exercises, usually about a 3 month time period to see length gains, but you will see flacid and some girth gains as early as 3 weeks. Remember,all of your gains are permanent. Good luck to all, in your quest for a larger penis.



Pelvic floor balance (April 2013 amendment)



CAUTION- The technique of stretching while kegeling can be harmful for those who don't have the requisite level conditioning to handle it. if you're new to training it would be in your best interests to become proficient in the standard kegel before attempting to stretch against a kegel contraction.
Pelvic floor balance is of paramount importance, it affects both erection quality and ejaculatory control. In order to avoid creating an imbalanced, or tense, pelvic floor you will need to do reverse kegels in addition to the kegels that are performed during the stretching part of the routine. I have posted two links below which explain the importance and mechanics of pelvic floor balance, and also how to do reverse kegels. Since we are hoping to maintain balance, you should try to do an equal amount of kegels and reverse kegels.

It is also worth noting that the premature ejaculation forum is incredibly useful for all men, not just those with premature ejaculation. If the subjects of pelvic floor balance, or greater ejaculatory control interest you I would recommend reading the stickies in this subsection.





Listen up, everyone-

  1. Learn the exercises.
  2. Don’t be too aggressive.
  3. Tailor a routine to the amount of time that can be devoted.
  4. Take required rest days and don’t expect results overnight.
  5. Above all, enjoy the experience that is Penis Enlargement and have fun.



  • Read Carefully –  Read his routine thoroughly! This is important, and often not done by new guys. A lot of beginners simply skim over the information, and miss the important details contained in the post.
  • Print a Copy – This way you’ll have it for reference while you exercise.
  • Practice – Practice the exercises as described, before getting too frustrated trying to understand them in your mind. A lot of guys (me included) just starting out, over-complicate an exercise, by trying to understand it as written instead of just giving it a try.
  • Heed All Warnings – This is VERY important! PE is not a sprint race, it’s a marathon. Trying to cut corners or moving to an advanced routine too soon, WILL cause injury. Take your time and use common sense.
  • Listen to Your Body – Nobody knows you as good as YOU. In our next article of FAQs, will talk about PI’s (physiological indicators), a must read for anyone doing PE.
  • Learn the Lingo – It’s going to be difficult to effectively exercise, if you don’t know what the instructions are talking about. Go here – Penis Wiki of Enlargement Terms & Acronyms – for all the key terms and abbreviations.
  • Ask Questions – If you have a question, our forum members are here to help! The Beginner’s Forum is a great place to post questions or try JP’s thread.



As with any exercise routine, what you get out of it depends on several factors, including: the time and effort you put into it and your unique physical attributes. However, here’s JonPop’s experience, to give you an idea of what you could accomplish:

I gained probably 1 1/2″ in BEPL in the first 90 days. But since it was still giving me gains, I stayed with the routine for 16 months. During this period I gained, over all, 2 3/4″ in length and over 1″ in girth. I then went on to more advanced exercises and continued to gain to my present size of 8 1/4″ X 6 1/4″. I am just on a maintenance routine now. But, I credit most of my gains to the 90-day routine.

My starting stats were 4 3/4″ BPEL X 4 1/2″ MSEG. Yes I was a quick gainer. BUT.. I was diligent in my efforts and put in the time and the effort. I myself gained ¾” of length with the routine, in the first 2 months. And I still use a version of his routine today. However, keep in mind that this routine is designed to condition your penis for more advanced exercises. The gains are just an added bonus! It is possible to not see any gains at all, though in most cases, at least some gains are achieved. Just be patient and STAY THE COURSE, and you will be pleasantly surprised. 

"Always remember. This is not an easy road but an amazingly rewarding adventure." -JP


JonPop's 90-Day Beginner Penis Enlargement Routine FAQs - Part 1

JonPop's 90-Day Beginner Penis Enlargement Routine FAQs - Part 2

Jon Pop's 90-Day Beginner Penis Enlargement Routine FAQs - Part 3

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