When it comes to developing your best physique, it’s important to identify your strengths, weaknesses, and imbalances.
Without a well-balanced body, you’ll naturally focus on your flaws—whether in the mirror or in photos—instead of seeing the progress you’ve made.
➡️ For example, maybe you love how your quads look, but hate seeing the back of your legs or glutes…
➡️ Or maybe you’re proud of your legs but frustrated by stubborn fat on the back of your arms…
In both cases, you’ve got to intentionally train those areas!
Same goes for any part of your body you’re unhappy with. If you don’t address it, you’ll keep nitpicking your appearance rather than celebrating the progress you’ve made elsewhere.
✅ Let’s fix that… starting today!
Here’s the strategy I’ve recommended for years to improve stubborn body parts ==> more frequency and more volume.
Sounds simple, but have you actually done it?
What we’re looking for is deliberate and consistent DAILY effort for 4–6 weeks. That’s what creates a noticeable difference in tone and shape.
It may sound like a long time, but most people feel stronger by the end of week 1 and once blood flow increases to the area daily, visual changes happen FAST.
THE PLAN
Step #1 ➡️ Choose 1–2 body parts you want to improve this summer
Step #2 ➡️ Pick 3–4 exercises that target each of those areas
Step #3 ➡️ Complete 100 reps daily per body part
(ex: 5×20, 10×10, 2×50, or 1×100—your choice)
Step #4 ➡️ Each week, increase the weight or total volume
THE SCHEDULE
Week 1 ➡️ 100 reps daily, 5x/week
Week 2 ➡️ 100 reps daily, 6x/week
Week 3 ➡️ 100 reps daily, 7x/week
⬇️ then we step it up more ⬇️
Week 4 ➡️ 100 reps twice daily, 5x/week
Week 5 ➡️ 100 reps twice daily, 6x/week
Week 6 ➡️ 100 reps twice daily, 7x/week
NOTES:
✔️ Use a new exercise each day to keep things fresh, or alternate daily between two exercises for simplicity.
✔️ This works best when added to your current workout and nutrition plan. The leaner you are, the more your skin “tightens” around the muscle creating that toned look.
✔️ But even if you’re not currently training, this 6-week routine will still give you visible improvements.
Need help picking the right exercises or want help building this into your routine? Just reply to this message and I’ve got you!
Committed to your fitness success,
Derek Kuryliw, your fitness Yoda