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Daniel Craig is a name that has dominated the box office for the past two decades.
From small beginnings in Cheshire, England, to landing one of the world’s most iconic roles as 007, Craig has effortlessly mixed classic Bond sophistication with extreme levels of grit and brutality.
So, have you ever wondered what Craig did to transform and maintain his incredible shape over his time as the world’s most famous spy?
Today, we cover the Daniel Craig workout routine and diet plan, discuss his training fundamentals, and learn what routine has helped him keep that secret agent physique for the past 16 years.
Let’s dive in.
Daniel Craig Current Bio and Stats
Daniel Craig was born in Chester, Cheshire in 1968 to Timothy John Wroughton Craig and Carol Olivia.
His parents split up in 1972. He moved to Liverpool where he was raised by his older sister Lea.
From the age of six, Craig took an interest in acting, making his stage debut in ‘Oliver!’ at Frodsham Primary School.
His first experience with James Bond was at a screening of Live and Let Die (1973), which he saw with his father and thoroughly enjoyed.
Through Craigs adolescence he was a mainstay in the Hilbre High School theater productions, playing roles in ‘Romeo and Juliet’ and ‘Cinderella’.
At the age of 16, he auditioned for National Youth Theater before getting accepted and moving to London. It was here that Craig found difficulty getting jobs and struggled to earn an income.
He also failed auditions at the Guildhall before getting accepted in 1988, where he studied alongside Ewen McGregor and Joseph Fiennes.
Following his graduation in 1991, Craig went on to land a role in his first feature film The Power of One as well as a part in a television miniseries.
However, it wasn’t until 2001 when he played supporting roles in Lara Croft: Tomb Raider and Road To Perdition that his career truly began to gain traction.
In subsequent years Craig would go on to star in his first leading role in Layer Cake, which would then eventually lead to his naming as the sixth person to play James Bond.
From there, Craig has gone on to play roles in Spielberg’s Munich (2005) before assuming the role of James Bond in Casino Royale (2006).
The role would change his career forever as he continued playing 007 in Quantum of Solace (2008), Skyfall (2012), Spectre (2015), and No Time To Die (2021), among dozens of other feature films.
- Age: 55 Year Old
- Height: 5’10” (178 cm)
- Weight: 183 lbs (83 Kg)
- Birthday: March 2, 1968
- Occupation: Actor
- Retired/Active: Active
Daniel Craig Workout Fundamentals
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Daniel Craig has always been in decent shape with a naturally athletic build that suited his earlier roles.
However, when it came to play the role of 007, there was no doubt that Craig had to pack on serious mass not only to give him the look of an undercover operator, but to perform on set.
To achieve this, Craig sought out the help of fitness expert and celebrity trainer Simon Waterson. Waterson is also responsible for Chris Evans’ workout and diet plan for his role as Captain America.
He also trained the previous Bond, Pierce Brosnan.
To get Craig into shape, Waterson programmed a routine that would give him the mass and functionality to look the part and perform during his action-packed fight sequences.
He had six months to get into shape, using powerlifting to increase muscle mass and strength.
Craig’s training for Casino Royale mostly involved heavy large compound lifts such as squats, deadlifts, and bench press, to pack on mass. This would serve as the perfect base for later roles, giving him the flexibility to move into more athletic and functional style training.
For the following film Quantum of Solace, Waterson changed things up by having Craig perform more cardiovascular and agility-based training.
His workouts were based on getting up and down off the floor, performed in circuit form, to elevate his heart rate and build explosive power.
This style of training would carry over into Craig’s training for his subsequent roles as 007 in Skyfall, Spectre, and No Time To Die.
Daniel Craig Workout Routine
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Now that we have covered training fundamentals, let’s get into his James Bond workout routines.
First, we’ll talk about his training for Casino Royale.
While Craig’s workout for Casino Royale isn’t clearly documented, we understand that these sessions were based on the three big lifts: squats, bench press, and deadlifts.
Following this, we will discuss the more athletic, agility-based training of his remaining films.
This will all come together to help you build mass and strength. From there, you transform that into explosive, functional muscle.
The workouts listed below will cover exercises, sets, reps, and rest times, including a weekly schedule to help you keep you on track for the long haul.
Daniel Craig Workout Routine – Casino Royale
Craig’s workouts for Casino Royale entailed a lot of lean muscle building, training Monday to Friday.
This workout is based on powerlifting and compound lifts, and to make this achievable we will build it around a five-day push, pull, and legs split.
This will help you train back-to-back days and allow opposing muscle groups to rest on alternating days.
Daniel Craig Casino Royale Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Push | Pull | Leg | Push | Pull | Rest | Rest |
Push (Duration 40 – 45 Mins)
| Exercise | Sets | Reps | Rest |
| Back Squat | 3 | 10 | 45-60 secs |
| Walking Lunges | 3 | 10 | 30-45 secs |
| Dumbbell Step-Ups | 3 | 10 | 30-45 secs |
| Bench Press | 3 | 10 | 45-60 secs |
| Incline Push-Ups | 3 | 10 | 30-45 secs |
| Dumbbell Overhead Press | 3 | 10 | 30-45 secs |
| Dips | 3 | 10 | 30-45 secs |
Pull (Duration 30 – 35 Mins)
| Exercise | Sets | Reps | Rest |
| Clean and Press | 3 | 10 | 45-60 secs |
| Deadlifts | 3 | 10 | 45-60 secs |
| Pull-Ups | 3 | 10 | 30-45 secs |
| Cable Row | 3 | 10 | 30-45 secs |
| Barbell Bicep Curls | 3 | 10 | 30-45 secs |
Legs (Duration 30 – 35 Mins)
| Exercise | Sets | Reps | Rest |
| Back Squat | 3 | 10 | 45-60 secs |
| Weight Step-Ups | 3 | 10 | 45-60 secs |
| Lunges | 3 | 10 | 30-45 secs |
| Leg Press | 3 | 10 | 30-45 secs |
| Hamstring Curls | 3 | 10 | 30-45 secs |
Daniel Craig James Bond Workout Routine
In this workout routine we will cover the Daniel Craig workout routine for Quantum of Solace, Skyfall, Spectre, and No Time To Die.
This program will be based on a five day split with a mixture of agility and resistance training to build mass and create an explosive and athletic physique.
Daniel Craig James Bond Weekly Schedule
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Agility Circuit | Chest & Back | Legs | Shoulder & Arms | Power Circuit | Rest | Rest |
Agility Circuit (Duration 30-45 Minutes)
The following circuit consists of eight exercises with each movement to be performed one after the other with no rest.
At the end of the circuit have a short 30-60 second rest and repeat.
This can be scaled based on fitness level, increasing the number of rounds.
- Beginners: 2 rounds
- Intermediate: 3-4 rounds
- Advanced: 5+ rounds
| Exercise | Sets | Reps/Duration | Rest |
| Slider Mountain Climbers | 1 | 30 secs | 45-60 secs |
| Agility Cone Shuffles | 1 | 30 secs | 30-45 secs |
| Bosu Reverse Lunge to High Knee | 1 | 10 | 30-45 secs |
| Dumbbell Clean and Press | 1 | 8 | 45-60 secs |
| Box Jump | 1 | 10 | 30-45 secs |
| Battle Row Alternating Waves | 1 | 30 Secs | 30-45 secs |
| Low Cable Fly | 1 | 25 | 45-60 secs |
| Cable Rear Delt Flys | 1 | 25 | 30-45 secs |
| Rest | 1 | 30-60 ses |
Chest & Back (Duration 30-35 Minutes)
| Exercise | Sets | Reps | Rest |
| Incline Bench Press | 3 | 8-10 | 45-60 secs |
| Pull-Ups | 3 | 8-10 | 45-60 secs |
| Incline Push-Ups | 3 | 8-10 | 30-45 secs |
| Incline Flys | 3 | 8-10 | 30-45 secs |
| Cable Row | 3 | 8-10 | 30-45 secs |
Legs (Duration 30-35 Minutes)
| Exercise | Sets | Reps | Rest |
| Back Squat | 3 | 8-10 | 45-60 secs |
| Deadlifts | 3 | 8-10 | 45-60 secs |
| Hamstring Curls | 3 | 8-10 | 30-45 secs |
| Lunges | 3 | 8-10 | 30-45 secs |
| Leg Extensions | 3 | 8-10 | 30-45 secs |
Arms and Shoulders (Duration 30-35 Minutes)
| Exercise | Sets | Reps | Rest |
| Dips | 3 | 8-10 | 45-60 secs |
| Dumbbell Lateral Raises | 3 | 8-10 | 30-45 secs |
| Shoulder Press | 3 | 8-10 | 30-45 secs |
| Barbell Biceps Curls | 3 | 8-10 | 30-45 secs |
| Cable Tricep Extension | 3 | 8-10 | 30-45 secs |
Power Circuit (Duration 35-40 Minutes)
| Exercise | Sets | Reps | Rest |
| Clean and Press | 3 | 8-10 | 45-60 secs |
| Weighted Step-Ups | 3 | 8-10 | 45-60 secs |
| Weighted Dips | 3 | 8-10 | 30-45 secs |
| Incline Push-Ups | 3 | 8-10 | 30-45 secs |
| Barbell Bicep Curls | 3 | 8-10 | 30-45 secs |
| Weighted Knee Raises | 3 | 8-10 | 30-45 secs |
Daniel Craig Dieting and Food Preferences
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Daniel Craig’s diet and food preferences are based around high-protein, calorie dense foods to give him the energy to perform in the gym and on set.
It has been noted that during the latest Bond film, No Time To Die, he would be filming six days per week. Craig started his days at 6am and finished at 8pm for seven to eight months.
For this reason alone, he would need the calories necessary to get through the day of stunts and action sequences.
And if we add on his daily training routine at the beginning of each day, this further stresses the importance of his ongoing nutrition.
Below is what Daniel Craig would eat daily.
| Meal | Food |
| Meal 1 | 2x Poached Eggs, 2x Toast |
| Meal 2 | Protein Shake, Fruit and Nuts |
| Meal 3 | Lean Chicken or Fish, Brown Rice, Baked Potato |
| Meal 4 | Protein Shake, Yogurt, Nuts |
| Meal 5 | Lean Beef, Chicken or Fish, Green Vegetables |
Daniel Craig Diet Plan
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Now that we have established what Daniel Craig must eat to transform into James Bond, here is a meal plan to help you get the agile and explosive physique of a covert operative.
Meal 1
- 2x Egg White
- 2x Whole Wheat Bread
Meal 2
- 1 x Scoop Protein Powder Shake
- Banana
- Nuts
Meal 3
- Grilled Chicken
- Stir Fried Vegetables
- Brown Rice
- Baked Potato
Meal 4
- 1x Scoop Protein Shake (Banana, Berries, Peanut Butter)
- Nuts
- Protein Yogurt
Meal 5
- Baked Salmon
- Roast Vegetables
- Sweet Potato Mash
To take full advantage of the Daniel Craig workout routine and diet plan we suggest tracking your calories and macros.
To find out your recommended calorie and macro intake use our advanced calorie and macronutrient calculator. Add your age, gender, height, weight, and activity level to get an accurate reading.
This will ensure you have enough protein to build lean muscle, carbohydrates for fuel, and fat to absorb nutrients, propelling you toward that agile, explosive, and muscular physique.
Daniel Craig Supplement Preferences
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Daniel Craig’s daily routine was nothing short of intense with daily training sessions, morning workout routines, and 14-hour days on set.
To get the most out of his body he used the following supplements to build and maintain muscle mass:
- Whey Protein
- BCAA
- Multivitamin
Final Thoughts
Daniel Craig’s dedication to his roles is second to none, truly making his portrayal of James Bond his own.
From long filming schedules, early morning workouts, and strict nutrition, it is no surprise that he is in phenomenal condition.
If you’re thinking of trying the Daniel Craig workout routine and diet plan, just be sure to track your nutrition, prioritize protein and nutrient-dense foods, and aim for consistency.
So, what do you think of the Daniel Craig workout routine?
Are you going to give it a shot?
Let us know in the comments.
How is Daniel Craig so ripped?
Daniel Craig’s physique is the result of a high-protein, nutrient-dense diet and rigorous training routine consisting of agility training circuits, power circuit and muscle building.
Does Daniel Craig exercise?
Yes, Daniel Craig performs a strict five-day-per-week exercise routine consisting of explosive agility training, powerlifting, and bodybuilding techniques.
What training did Daniel Craig do?
To transform himself into James Bond for Casino Royale, Daniel Craig underwent a six-month power building training routine to build lean muscle mass and increase his strength.
For each subsequent film, Craig performed a hybrid of agility-based training and traditional weight training to help him perform his stunts and maintain muscle mass.
Was Daniel Craig an athlete?
Yes, Daniel Craig played rugby in his youth. This gave him a strong foundation which helped him transform into an athletic and agile 007.
How to get a body like James Bond?
To get the James Bond body you will need to eat a high-protein, nutrient-dense diet and avoid processed foods.
Combine this with a training routine focusing on agility, power, and resistance training to help you achieve that lean, muscular physique.
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