Whenever my girlfriends list the qualities they desire in a man, confidence is always at the top. As a gym-going guy, you already know that improving your physique will help you feel better about yourself and project the kind of self-assurance that attracts women—but not just any weight workout will get you there.

As a (female) trainer, I’ve got the insight to tell you how to build a body that will excite and please girls. Best of all, you’ll see results after just a four-week investment.

How it works

A guy with a big chest and arms definitely turns heads, but there’s more to having a sexy physique than just the “show” muscles. Most guys need major work on their upper back, which is responsible for good posture— the main marker of self-confidence. After all, you can’t stick out your chest if your shoulders are slouched.

This plan also focuses on the glutes and hamstrings (which are nearly always weak points) to help balance your physique and allow it to perform optimally.



Perform each workout (Day 1, 2, and 3) once per week, resting a day between each session.

How to do it:

Rest only as long as needed between sets. You can perform the suggested conditioning routines at the end of each workout, or on days in-between.