James Bond always gets the women. And while part of that is his charm and swagger, the way his muscles fill out a tux is what the ladies first notice about him.

If your tux is tight in all the wrong places or too loose, don't worry: Just use Daniel Craig's workout to transform your body into one worthy of the 007 title. The Quantum of Solace star used this plan—consisting of a total-body workout 2 days, 3 days that each concentrate on a different muscle group, and active rest over the weekend—to shape up for Casino Royale.

The exercises are the basics you know and love—squats, pullups, pushups, deadlifts. And focusing on each muscle group separately—chest and back, legs, and shoulders and arms—means you can push harder since those areas aren't fatigued from the previous day's workout.

But if you really want to catch yourself a Bond girl, you also need to work on your approach. Find out what will make you stand out from the crowd, and once you see her eyeing you, go chat her up.

There's nothing wrong with offering to buy her a martini, but whatever you do, don't introduce yourself using just your last name. There are some things only Bond can pull off.