Daniel Craig Workout and Diet

Daniel Craig has to be in tip top condition for his role as James Bond, ripped and cut for his license to kill. This is an intensive workout that requires as much rest and nourishment as it does dedication and effort. Train hard and work hard, put the time and dedication in and you will see some amazing results.


Daniel Craig Workout

The Daniel Craig workout is a full body workout that can be adjusted for beginners or pros by selecting the correct levels of weights for your experience.


If you are desperate to get in shape for an important upcoming event then you might have to ditch your favorite fast food for a little while. If you are really excited and you have got everything sorted out – maybe you’ve ordered your smart suit, bought some shoes and you’ve already booked a hair appointment at Rush Hair or your local salon for the big day – then the only thing left to do now is to build up some muscle and flatten that stomach. The Daniel Craig diet and fitness regime is sure to help you get into shape quickly, so you can look your best for the occasion.


The following exercise plan is set over 6 weeks, follow the exercises and diet plan to get looking like Daniel Craig in Casino Royal and the Quantum of Solace.


Intensity and Frequency – Click to Download the Full Daniel Craig Workout now

The Daniel Craig workout exercises should be trained as a circuit, moving between exercises with as little amount of rest as possible. Combining weight routines with circuit training allows Daniel to combine muscle building exercises with cardiovascular activities to burn fat.


The following workout exercises should all be performed 3-4 times a week over a 6 week period, 4 sets of each exercise and mixing the number of repetitions each week.


Week 1

4 sets of 15 repetitions on a medium weight/ resistance

Week 2

4 sets of 10 repetitions on a medium to heavy weight/ resistance

Week 3

4 sets of 20 repetitions on a medium weight/ resistance

Week 4

4 sets of 8 repetitions on a heavy weight/ resistance

Week 5

4 sets of 25 repetitions on on a medium weight/ resistance

Week 6

4 sets of 6 repetitions on a heavy weight/ resistance


Daniel Craig diet

Daniel Craig workout exercises


Daniel Craig used the following range of exercises for his workout when preparing for the role of James Bond. Perform the following circuit 3-4 times a week.


Bicep Curls

Use either a straight barbell bar or twin dumb bells. Keep the elbows locked in a stationary position and perform the full range of motion, keeping as perfect form as possible

 Daniel Craig Bicep Curl

Tricep Dips

Use a weight support gym machine to assist if necessary, especially on later sets if you’re muscles are tiring. Perform the full dip range movement lowering the body till your arms are at 90 degree right angles. Keep your legs bent and your feet together or crossed as you perform each dip set and aid in supporting for the perfect form.


Clean and Press

Clean and press just like the athletes in the Olympics, use a barbell and ensure you are standing with your feet in a fimly rooted stance, grip the bar with the palms of your hands facing towards you. Perform the exercise in three distinct movements lifting to your thighs, flipping to your chest and the pushing clear above your head, keep good form as you perform the reverse movement back to the start.


Bench Press

Again with your barbell, lie on a Bench flat on your back, gripping the bar just over shoulder width apart above your chest, press the bar up at speed and then lower slowly back down to your chest, try to focus on 1 second for the upward movement and 3 on the way dow. This will help develop that explosive power with the force up and keep good form on the way down to build core strength.


Chin Ups

When gripping the chin up bar grip with the back of your hands facing towards you and palms facing forward. Keep good form by ensuring that you pull all the way up so that your chin is

higher than the bar then back to the start. Again like the tricep dips use a weight support gym machine to assist if necessary, especially on later sets if you’re muscles are tiring.



Keep a firm stance with feet shoulder width apart and facing forward, keeping your back straight squat so that the knees are at 90 degree right angles

Squat exercises

Lateral Raises

Use two dumbbells simultaneously, bend your arms at 90 degree right angles in front with your palms facing each other and raise your arms outwards until your your arms are inline with your shoulders.  It is important to maintain good form throughout the full movement, ensure that you are using the correct weights to allow for completion of all reps.


Daniel Craig diet and nutrition – View our recommended protein shakes for maximum gains


In order to maximise gains and reduce fat Daniel Craig adopted a strict diet that also allowed flexibility. You should eat 5 times a day (3 main meals with 2 snacks in between), a high protein diet with no carbohydrates after 5 pm and when eating carbs bread should be wholegrain and pasta and rice should be brown. The meals should contain Vegetables and two pieces of fruit should be consumed daily along with two litres of water.



Option 1: Porridge with blueberries

Option 2: 2 eggs on wholegrain toast

Mid morning snack

Protein shake & 1 piece of fruit


Meat accompanied by rice, pasta or potatoes. As carbs are forbidden after 5pm it’s important for Daniel Craig to get his daily carbs in at lunch time, stock up on pasta or rice on workout days, just make sure it’s wholemeal or brown rice.

Mid afternoon snack

Protein shake & a piece of fruit


Option1: Chicken with green vegetables, broccoli is always a good choice

Option 2: Fish, again accompanied by green vegetables such as broccoli or spinach


This is an example of the typical diet for Daniel Craigs workout, but as it’s quite flexible you can mix and match different foods, don’t just eat Chicken for every meal, mix in with fish, turkey and other meats.

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