Do you want a body like Daniel Craig? this article goes into Daniel Craig’s workout routine and diet habits which got him into shape for this role as James Bond 007.

When he took over the role of James Bond in Casino Royal he changed the character. Not only was he the first blond bond, he was also more muscular and more physically capable than ever before.

Daniel Craig’s workout was focused more on circuit training rather than a standard weight training routine. His goal was to gain muscle and to burn body fat, he wasn’t focused on packing on huge amounts of muscle mass. The focus was on getting in overall great shape for this physically demanding role.

What is circuit training?

For anybody that doesn’t know. Circuit training is moving from one exercise to another without rest for multiple exercises. This type of training is great for improving muscular endurance and your cardiovascular system. Plus it will also result in some increased muscle mass.

His Diet

As always your diet is an extremely important part of getting results. If you don’t eat right you won’t get the results.

Based on my research here is an example (not exact) diet that Daniel Craig was following during his training.

  • Breakfast – 1 portion of fruit, 2 poached eggs
  • Snack – Nuts and protein supplement
  • Lunch – Meat or fish including potatoes or rice
  • Snack – Yogurt and a protein supplement
  • Dinner – Meat or fish with mixed vegetables

He also reportedly drank over 1 and a half liters of water every day as keeping hydrated is very important to getting and keeping a healthy body.

Simple (refined) carbohydrates were limited or cut out completely after around 4pm.

He was able to relax his diet a little over the weekend to make it more bearable which reportedly included even having an alcoholic drink or two. There is not really an issue with drinking alcohol and getting in great shape just as long as you don’t over do it, so it doesn’t affect your training and diet.

Daniel Craig’s Workout – Sets & Reps

He normally performed 3 – 4 sets of 10 reps for the following exercises with little rest to no rest between exercises.

Daniel Craig’s Workout Routine

His routine included two full body power circuit workouts and three split workouts which ranged from Monday to Friday which looked like this.

Day 1

Full body workout, consisting of 5 – 6 exercises targeting the whole body.

  • Clean and Press
  • Step Ups
  • Pull Ups
  • Push Ups
  • Knee or Leg Raises
  • Tricep Dips

Day 2

Chest and Back

  • Bench Press
  • Dumbbell Flys
  • Pull Ups
  • Push Ups

Day 3


  • Squats
  • Hamstring Curls
  • Deadlift
  • Lunges

Day 4

Arms and Shoulders

  • Shoulder Press
  • Bicep Curls
  • Tricep Dips
  • Lateral Raises

Day 5

Repeat of the full body power circuit workout in day 1.

The weekend was rest time apart from performing some light cardio and stretching exercises.

For Beginners

This is a fairly advanced routine and circuit workouts are extremely demanding so don’t attempt this if you are a complete beginner.

If you don’t think you are ready for this full workout, just start off with 3 of the workouts for 3 days a week. You can also reduce the amount of exercises and the sets, and then gradually increase as your fitness levels improve.

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