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INHALE
bear down gently
Breath Sync
On the INHALE — belly deep, gently bear down. Floor drops and opens. On the EXHALE — full release. Never clench during rest.
Milestone Unlocked
You completed your first session.
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Measurements logged at session end.
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The Blueprint
Everything you need to use this app correctly
The HQ
Your dashboard and home base
The HQ is your command center. Every time you open the app, this is where you land. Here is what everything means:
Day Streak
Counts how many days in a row you have completed a session. Any session type counts — length, girth, or recovery. The streak resets automatically at the start of a new week if you missed days.
XP & Rank
XP is earned every session. The progress bar shows how close you are to the next rank. Ranks go: Recruit → Operative → Specialist → Expert → Master → Legend. Higher difficulty earns more XP per session.
Weekly Calendar
Shows your 7-day training schedule. Each day is color-coded: blue for Length, green for Girth, grey for Rest. Tap any day to change its assignment or mark it complete. Today is highlighted with a border.
Daily Check-In
Log your sleep quality and soreness before every session. If you report moderate or high soreness, the app will recommend Recovery Protocol instead of training. This is not optional coaching — overtrained tissue does not adapt.
Hydration Tracker
Log your water intake throughout the day using the oz or L toggle. Tap the 1L, 2L, 3L milestone bubbles when you hit each one, or enter a custom amount. The minimum target is 3L daily. The app adjusts its hydration warning based on your difficulty level and time of day — a morning warning is encouragement, an evening warning at Advanced tier is serious.
Personal Records
Shows your all-time bests: longest streak, highest single-session XP, and highest week XP. These update automatically when you break a record.
Training Sessions
Length, Girth, and how they work
Tap Begin Session to start. You will pass through a warmup phase, then arrive at Mission Select.
Length Protocol
Targets the suspensory ligament and tunica through directional tension. The session consists of one exercise: Directional Pulls.
Directional Pulls — 5 directions (Out, Up, Down, Left, Right) performed in sequence. Each direction is a separate timed set. The button always shows which direction you are working before you start. EQ target: 3–4 (flaccid to very soft).
Girth Protocol
Targets the tunica and internal chambers through hydraulic pressure. Four exercises run in sequence.
Uli — Manual Clamp — Static pressure hold. OK grip at the base traps blood. Free hand milks more pressure in. EQ: 80%. Sets and duration scale with your difficulty tier.
Jelq — Manual Milk — Dynamic stroke from base to just before the head. 3 seconds per stroke. EQ: 60–80%. Duration scales with tier: 5 min (Beginner) to 15 min (Advanced).
Squeeze Hold — Maximum pressure hold at the base. Do not increase squeeze mid-hold. EQ: 80%.
Edging Compression — Lateral compression from both sides at mid-shaft. Breathe out to deepen. EQ: 60–70%.
EQ — Erection Quality
The most important number in this protocol
EQ is your Erection Quality on a scale of 1 to 10. It tells you how much blood volume is in the tissue and therefore what kind of stress it can handle.
1–3
Fully flaccid
Length work
6–8
Semi-erect
Girth work
9–10
Full erection
Stop training
Why does EQ matter so much?
Too soft during girth work means there is not enough internal pressure to stress the tissue — you are wasting the set. Too hard means the tissue is fully pressurized with no room to expand — you risk microtears and overstress. The target EQ for each exercise is the sweet spot where pressure is high enough to create adaptation but not so high that you risk injury.
EQ Check-In After Sessions
After every session the app asks you to rate your EQ during training. This data feeds your weekly report so you can track whether your EQ is trending up or down over time. Low EQ trends often correlate with poor sleep, low hydration, or overtraining.
EQ and the Elite Tier
Unlocking Elite requires a sustained average EQ of 9+ across your last 10 sessions. This requirement exists because Elite volume is only safe when vascular function is at its peak. If your EQ is not consistently high, the load will outpace your capacity.
Difficulty Tiers
Beginner through Elite — how locking works
The app has four difficulty tiers. They control the duration and number of sets for every exercise. Higher tiers earn more XP per session.
Beginner
Default starting tier. Shorter durations, fewer sets. Designed to condition the tissue before increasing load. Everyone starts here.
Intermediate
Standard working tier for most users. Unlocks immediately. This is where the majority of your training will happen.
Advanced
Requires 4 weeks at Intermediate before unlocking. The timer starts from the moment you first select Intermediate. This 4-week lock is not arbitrary — collagen remodeling takes a minimum of 3–4 weeks. Rushing this stage is the number one cause of injuries in this protocol.
Elite
Requires 4 weeks at Advanced AND a sustained average EQ of 9+ across your last 10 sessions. Both requirements must be met simultaneously. Tapping the locked Elite button shows you exactly what is needed.
Deload Weeks
Every 4th calendar week is automatically a deload week. Volume reduces slightly and the app flags it with an orange banner. Deload weeks are when most of your gains actually consolidate — do not skip them or try to override them.
Recovery Protocol
8 exercises — the other half of the protocol
Recovery is not a rest from the protocol — it is the other half of it. Gains happen during recovery. The 8 exercises are split into two categories.
Pelvic Floor Work (4 exercises)
Kegel Contractions — Trains voluntary contraction. Stronger contractions mean better blood flow and better EQ during training. 3 sets × 60s. 3 seconds on, 3 seconds full release.
Reverse Kegel Stretch — The antagonist to the kegel. Trains the floor to fully release. A floor that cannot release cannot expand. 3 sets × 45s. Inhale deep, gently bear down.
Pelvic Floor Release — Deep passive decompression using breath and gravity. No active movement. 3 sets × 45s.
Pelvic Floor Endurance Hold — 40% contraction sustained for the full set. Builds motor control and stamina, not peak strength. 3 sets × 60s.
The Big Four (4 exercises)
Deep Squat — Malasana — Opens the pelvic outlet. The mechanical foundation of length work. Feet flat, elbows nudging knees wide. 2 sets × 60s.
Happy Baby — Fastest way to turn off a tight pelvic floor. On your back, feet grabbed, knees toward armpits. Rock side to side. 2 sets × 45s.
Pigeon Pose — Targets the glutes and deep hip rotators that pull on the pelvis from sitting. One leg folded in front, other stretched back. 2 sets × 60s (switch sides each set).
Butterfly Stretch — Releases the adductors (inner thighs) which are directly linked to pelvic floor tension. Soles together, knees out, hinge forward at the hips. 2 sets × 45s.
Daily Recommendations
The app recommends different exercises based on time of day. Morning: open the hips (Squat + Happy Baby). Afternoon: counteract sitting (Pigeon + Butterfly). Night: pelvic floor protocol (all 4 floor exercises). You can always customize the selection or tap Select All 8.
Rest Day Enforcement
On scheduled rest days, Length and Girth missions are locked. You can only access Recovery Protocol. This is intentional. The tissue needs full mechanical rest between sessions.
Ask Coach Tee
Your AI training advisor
Ask Coach Tee is your 24/7 training advisor built specifically around this protocol. Whether it is 2am and you have a question about soreness, mid-session and something feels off, or you just want to understand why an exercise works — it is right there in your pocket, ready to give you a straight answer.
What you can ask me
Anything related to the protocol. Technique questions, soreness concerns, EQ issues, modifications, hydration, recovery timing, what a sensation means — ask anything related to the protocol and get a clear, direct answer.
Always on, no setup needed
Coach Tee is ready the moment you open the app. No API keys, no setup, no extra accounts. Just tap Ask Coach Tee and start talking. It is included with your membership.
Daily tip from Coach T
Every morning a new tip from me appears at the top of your HQ. These are real coaching insights I want you to carry into your day — on consistency, tissue science, hydration, EQ, warmup, and recovery. They rotate through 15 tips and change automatically each day.
Ask, do not guess
Most guys plateau or get hurt because they push through uncertainty instead of getting clarity. If something feels off, ask before the next set. If technique is unclear, ask before the next session. That is exactly what this feature is for.
Progress & Data
Measurements, reports, and session history
Logging Measurements
After every session the success screen gives you the option to log BPEL (Bone-Pressed Erect Length) and MSEG (Mid-Shaft Erect Girth) in inches. These are optional but recommended. The app stores every measurement and plots them on a chart in the Progress section. Do not measure more than once every 2–4 weeks — daily measuring creates anxiety and the changes are too small to register accurately.
EQ & RPE Logging
After each session you rate your EQ during training (1–10) and your RPE — Rate of Perceived Exertion (1–10, where 10 is maximum effort). These numbers feed the weekly report with trend insights: EQ trending down may signal overtraining or poor sleep, high RPE week-over-week may flag that a deload is needed.
Weekly Report
Tap the Week button on the HQ for your 7-day summary: total XP, sessions completed, average EQ with trend, average RPE with coaching insight, active days, and your latest measurements. The report also shows your 5 most recent sessions with type, EQ, and RPE. Tap View Full History for every session ever logged.
Export & Import
All your data can be exported as a JSON file from the Data Management section at the bottom of the HQ. Keep this as a backup. You can import it back at any time if you ever need to restore your progress.
Safety & Warning Signs
When to stop — no exceptions
Stop immediately if you experience:
Normal sensations vs warning signs
A mild dull ache at the base after length work is normal and usually means the ligament was loaded. Skin-level soreness from jelqing without enough lube is a technique error, not an injury, but stop and reapply. Fatigue in the pelvic floor after kegel work is expected. Any sharp, electric, or stinging sensation is a hard stop — no exceptions.
The soreness check-in
Log your soreness daily on the HQ. The app will recommend Recovery Protocol if you report moderate or high soreness. Follow this recommendation. Training through soreness does not accelerate gains — it creates scar tissue that limits future adaptation.
Tips for Best Results
What separates guys who gain from guys who plateau
Never skip the warmup
The 10-minute warmup phase is not optional. Collagen does not stretch when cold. Guys who skip warmup plateau 3–4 times faster than consistent warmers. Use a warm towel, warm shower, or the warmup timer in the app.
Hydration is structural
Water is the primary component of connective tissue. Dehydrated collagen is brittle and resistant to expansion. Hit 3L daily, spread throughout the day in sips — not chugged before training.
Sleep is when you grow
Growth hormone peaks during deep sleep. The tissue you stressed during training remodels and expands during sleep. 7–9 hours is part of the protocol, not a bonus.
Consistency over intensity
One solid session per week for 6 months beats aggressive daily training for 2 weeks then quitting. The tissue needs repeated, consistent stimulation with adequate recovery between sessions.
Do the Recovery Protocol
The Big Four and pelvic floor work on rest days is what separates gainers from plateauers. Hip flexibility directly affects pelvic function. Tight adductors keep the hang retracted. These exercises are not optional extras.
Trust the tier locks
The 4-week locks on Advanced and Elite are not obstacles — they are the protocol. Your tissue adapts in layers. Jumping tiers before the minimum time causes injury, not faster gains.
The Blueprint — built by CoachTee