Daniel Craig Workout James Bond

 Daniel Craig Workout


Who Else Wants The Body Of A Secret Agent? Discover What Daniel Craig Did To Get In Eye Popping Shape For His Role As James Bond.

Daniel Craig’s workout for his role as James Bond has become one of the more popular celebrity workouts. The guy is turning heads everywhere, so much so he has been crowned as ”World’s Sexiest Male.” Even though Craig is in his 40′s, he still has a physique most guys would kill for, and most women can’t resist.

It may be the fancy cars, cool gadgets, or the women Bond attracts, but the Daniel Craig workout may be even more popular than other big name celebrity routines like…

Craig has played Bond on more than one occasion and looked great doing so every time. To get that way, he enlisted the services of UK celerity trainer, Simon Waterson.  Waterson is an elite personal trainer based in the UK, who in addition to putting together a strength & conditioning program, also designed the nutrition plans for Craig’s role as Bond.

Waterson’s training style and philosophy is all about hard work…

Training hard, concentration & consistency is the key to any programme. This is not for the faint hearted.

What you will find in this article is the Daniel Craig Workout, the routine that made him a more fit and edgier Bond than any other.

Celebrity Workouts

Celebrity workouts are not all that different than any other workout program. They incorporate bodybuilding routines to add muscle mass and high intensity cardio to burn excess fat. Many celebrity workouts don’t include much lower body work. Instead, what’s done when it comes to training men for leading roles is to focus on the shoulders, chest, and arms.

To look good up on the big screen, celebrity workouts have to include a mix of 3 critical elements…

  1. resistance training or weight lifting
  2. diet and good nutrition
  3. fat burning cardio

Without just 1 of the 3, the actor won’t look their best. If you want the same great results, you too will have to include these same elements in your programs. This article only covers the workout portion. For your nutrition, you can get started by picking up your free muscle building recipes.

Daniel Craig Workout For Role of Jame Bond

Craig trained Monday to Friday with active rest on the weekends. His training split was similar to that of a bodybuilding workout, but with the addition of extra cardio days. Each muscle was typically worked once a week with a relatively high volume and intensity.

 daniel craig workout routineBond Workout Split

  • Monday – Power Circuit
  • Tuesday – Chest and Back
  • Wednesday – Legs
  • Thursday – Shoulders and Arms
  • Friday – Power Circuit
  • Weekends – Active Rest

Daniel Craig Power Circuit Workout

Getting ready to play an action hero requires a certain look. You expect the star to have both muscularity and a low body fat percentage. Craig delivers on both.

To get fit, lean, and muscular, Craig had to go through a toughmetabolic circuit twice a week. Craig would both start and end his week of training with this power circuit…

  1. Clean and Press
  2. Squat
  3. Bench Press
  4. Pull Ups
  5. Dips
  6. Bicep Curls
  7. Dumbbell Lateral Raises
A second slightly different variation
  1. Clean and Press
  2. Weighted Knee Raises
  3. Weighted Step Ups
  4. Pull Ups
  5. Incline Push-Ups
  6. Bicep Curls
  7. Triceps Dips

As you can see, the Bond Power Circuit contains 7 exercises. All of which are performed back-to-back without resting. These 2 circuits weren’t exactly the same every time. Since he was doing these twice a week, Craig’s trainer would rotate different exercises in and out of the routine. Other exercises you could expect to see would include chin-ups, shrugs, reverse flys, and deadlifts.

Craig completes 4 sets in all. The 1st being a warm-up set followed by 3 working sets of 10 reps per exercise. This routine was done Monday and Friday.

* My alterations:

To make the circuits more effective at burning fat and building muscle, it would be a good idea to cut the reps down to 8. A decrease in reps will allow you to add more weight. This will help build more muscle and get your metabolism going to burn more  fat.

barbell complex may also be a better option. This way you don’t need to move from equipment to equipment. You can use the same bar and weight for every exercise. This will greatly reduce the rest and make it much more metabolic.

Daniel Craig Workout

You have to keep in mind that this is a celebrity workout. It did produce results, but this is not a long term program I would recommend you follow. So what I’ve done is add a few alterations for each muscle group in Craig’s workout routine. That way you can have a workout to follow to get similar results and have something you can use long term.

When possible put together two exercises from different muscle groups to work in supersets. Unless noted, every exercise was done for 4 sets of 10 reps. But for a better rep range I suggest you take a look at an earlier post…

sets and reps for building muscle.


Craig’s  Chest and Back Routine

  •  Incline Bench Press
  •  Pull-Up
  •  Elevated Push-Ups
  •  Incline Pec Flys

* My alterations:

To be more balanced and healthy, it is recommended that you have more back exercises in the workout. At the minimum, every pushing exercise needs to be matched with a pulling exercise. I suggest you add in inverted rows and a dumbbell back exercise, like a dumbbell rear delt raise.


Daniel Craig’s Leg Workout

  •  Squat
  •  RDL or Straight Leg Deadlift
  •  Hamstring Curls
  •  Forward Lunge

* My alterations:

The leg workout looks pretty good, not much of anything to change here. He covers all the major movements with the major mass builder being a squat, then on to hamstring exercises, and finishing with a single leg exercise. The only thing you might do differently is add some core work to the end of the leg workout.

Daniel’s Shoulder and Arm Workout

  • Shoulder Press
  • Incline Biceps Curl
  • Triceps Dip
  • Lateral Raises

* My alterations:

There are a few minor changes that would make the shoulder and arm workout better. Ditch the incline biceps curl and replace it with a straight bar or easy bar curl. If dips are done in the power circuit it would wise to trade them here for a floor press. To balance things out there needs to be more rear dealt work too. Add face pulls to the mix and you have a well-rounded arm and shoulder day.


 Bond Workout And Active Rest

Craig had the weekends to himself, but that wasn’t an excuse to take the day off. During his rest days, the Bond star was to do some sort of light activity to help speed recovery and encourage maximal fat burning. The weekends consisted of light stretching and easier cardio like a slow jog, boxing, or swimming.


The Daniel Craig Workout Recap

As you can see there wasn’t anything special or magical about the workout routine. If anything, there may have been a few things that needed minor adjustments.

If you want those same broad rounded shoulders, squared off chest muscles, and a flat stomach; be sure to work:

  • your shoulders, chest, and arms
  • follow the program with the added tweaks
  • eat a well balanced meal
  • throw in a few intervals on leg day
  • train hard, not long
  • be consistent

Do that for a few months and you will be looking like a star before you know it.

Give it a try and let me know how you make out with the altered James Bond, Daniel Craig Workout.
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