Daniel Craig Workout

If you didn’t know….Daniel Craig is Bond, James Bond.

He’s just got back in shape for ‘No Time To Die’ rocking a physique that is in between his ‘Casino Royale‘ look (more muscle, more bodyfat) and ‘Skyfall(lean and chiseled).

Daniel Craig – James Bond – No Time To Die

In the new James Bond movie ‘No Time To Die’ we can see that Daniel Craig got in great shape again!

Daniel Craig James Bond No Time To Die Workout
Daniel Craig James Bond No Time To Die Workout

Daniel Craig – James Bond – No Time To Die Workout

Daniel Craig can be seen working on his back and biceps with seated rows, thickening himself up for ‘No Time To Die’.

Inspired by Daniel Craig’s ‘No Time To Die’ workout picture. To rock a ripped James Bond body it’s all about the ‘V-Shape’ and to build that you need lots of pulling exercises.

  • Seated Rows (10 x 10)
  • DB Rows (5 x 5)
  • Bodyweight Rows (4 x 25)
  • Seated DB Curls (3 x 8-12)

Daniel Craig – James Bond Workouts

Daniel Craig kicked off the revamped Bond franchise in 2006 with ‘Casino Royale’ and as you can see – he was big! Clearly his training focus was on mass!

Daniel Craig James Bond Casino Royale Workout
Daniel Craig James Bond Casino Royale Workout

Bond’s the type of character that is STRONG first and foremost…not the type to be calorie counting to make sure he’s abs are popping! That said, you know his cardio has to be on point too, he’s gotta chase the bad guys after all.

Daniel Craig James Bond Casino Royale Workout
Daniel Craig James Bond Casino Royale Workout

He went on to rock that mass in ‘Quantum of Solace’ in 2008.

With that in mind I have a Daniel Craig Casino Royale Workout for size/mass and a Skyfall Calisthenics Circuit Workout for that lean muscular look.

Daniel Craig – Casino Royale Workout

A calorie surplus with the correct nutrition adequate protein and this heavy mass building workout will get you jacked like 007.

Workout A (Pull)

  • Dumbbell Rows (5×5)
  • Weighed Chin Ups (5×5)
  • Barbell Curls (5×5)
  • Dumbell Shrugs (5×5)

Workout B (Push)

  • Dumbbell Bench Press (5×5) alternating with Incline
  • Dumbell Shoulder Press (5 x 6-10 reps)
  • Weighed Dips (3 x 6-10 reps)
  • Dumbbell Seated Overhead Tricep press (5×5)

Alternate Workout A and Workout B.

  • Monday, Wednesday, Friday (A)
  • Tuesday, Thursday (B)

Then the following week flip the workouts.

Daniel Craig – Skyfall Workout

Bond dims the lights for a post gym mirin' sesh

For ‘Skyfall’ Daniel Craig focused on a more functional bodyweight calisthenics based workout. You know when James Bond is travelling he should have The Push Ups Program downloaded on his phone, it’s a simple, effective, daily workout. Bond hasn’t got time for a long bodybuilding split!

5 rounds of the following:

  • 10 x wide push ups
  • 10 x pull ups
  • 10 x dips
  • 25 x diamond push ups
  • 10 x bodyweight squats
007 always looks for favourable lighting

Daniel Craig – James Bond Diet

Include plenty of vegetables and fruits (packed full of vitamins, minerals and fiber) such as broccoli, mushrooms, onions, blueberries, apples, and bananas. Along with a wide variety of low oxalates foods add the following macronutrients.


(Aim for 1 gram of protein per 1 pound of bodyweight)

  • Chicken
  • Fish (Tuna, Salmon)
  • Steak
  • Greek Yogurt
  • Protein Shakes


Along with fats in salmon and steak add in:

  • Avocado
  • Mixed Nuts
  • Olive Oil
  • Peanut Butter (High in oleic acid, a monounsaturated fatty acid. No palm oil or added sugar)


  • Sweet Potato
  • Oats
  • Quinoa
  • Brown Rice

2 Replies to “Daniel Craig Workout”

  1. On the Casino Royale weight training, what are rest periods between sets? Is this an every other day workout? Also, what exercises for Ab work? I’m assuming legs are trained through active recovery (Running/Walking) on off days?

    1. Hi Chris, for the Casino Royale Workout its an A/B split so this could be Monday (A), Tuesday (B), Wed (Rest), Thursday (A), Friday (B), Saturday and Sunday could be utilised for ab/core and leg work along with active recovery such as walking.

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