Daniel Craig Workout Routine For SkyFall: The Step-By-Step Guide

March 25, 2021 | 51 Comments

Daniel Craig workout routine Skyfall

Hot women …

Aston Martins…

Awesome gadgets…

Impeccable suits…

A master at hand-to-hand combat…

An insanely lean and muscular body..

Will someone please explain to me why guys would ever want to be like James Bond 😉

The latest Bond, Daniel Craig has proven to become a fitness icon for guys around the worlds, sporting a lean and muscular physique.

Daniel Craig workout

Craig had to pack on a good amount of muscle (for his Skyfall) since his last few roles (Cowboys & Aliens, The Girl With The Dragon Tatoo) didn’t really require him to be in tip top spy shape.

To learn about Daniel Craig’s super spy from another mother (Jason Bourne) and how he got in shape, check out this article.

To gain this muscle, Craig would have had to lift anywhere from 3-5 times per week.

Daniel Craig workout – a sample routine

Note: The workout below is not the official workout plan that Daniel Craig used for his role as James Bond.

His real workout routine involved plenty of circuit training and steady state cardio, which while isn’t a bad thing, it also isn’t the best approach to getting a lean and muscular physique.

Day 1

  • Incline dumbbell/barbell press (if dumbbell, set incline to no more than 30 degrees)- 3 sets x 5 reps
  • Pull ups (weighted if possible) – 3 sets x 6-8 reps
  • Chest isolation exercise (cable crossover, dumbbell flyes, etc…) – 3 sets x 10-13 reps
  • Row variation (cable row, t-bar, dumbbell ,barbell, etc…) – 3 sets x 10-13 reps
  • Alternating hammer dumbbell curls – 4 sets x 10-13 reps
  • Tricep rope extension – 4 sets x 10-13 reps

Day 2

  • Deadlifts – 5 sets x 5 reps
  • Dumbbell lunges – 4 sets x 8-10 reps per leg
  • Standing calf raise – 5 sets x 12-20 reps


  1. Set treadmill to slight incline (10%)
  2. Warm up for 3-5 minutes (moderate-fast walking speed)
  3. Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds.
  4. Repeat step 3.  8-10 times.

Day 3

  • Seated dumbbell press – 3 sets x 5-6 reps
  • Row variation (cable row, t-bar, dumbbell ,barbell) – 3 sets x 6-8 reps
  • Pull ups – 3 sets x 10-13 reps
  • Side lateral raises – 4 sets x 10-15 reps done in drop set fashion
  • Alternating dumbbell curls – 4 sets x 10-13 reps
  • Triceps extension – 4 sets x 10-13 reps

Day 4

  • Barbell squat – 5 sets x 10-15 reps
  • Reverse lunges – 4 sets x 8-10 reps
  • Calf raise – 5 sets x 12-20 reps


  1. Set treadmill to slight incline (10%)
  2. Warm up for 3-5 minutes (moderate-fast walking speed)
  3. Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds.
  4. Repeat the step 3. 8-10 times.

Abs can optionally be done 2x per week, just add in 3 sets x 10-20 reps on hanging leg raises after each workout.

How do you structure the workout above?

In a perfect world you would structure the workout above in one of 2 ways:

Plan 1: Every other day (Day 1, rest, Day 2, rest, Day 3, rest, Day 4, rest)

Plan 2: 2 on 1 off (Day 1, Day 2, rest, Day 3, Day 4, rest, rest)

Daniel Craig skyfall body

Daniel Craig diet

Even with Daniel Craig’s workout plan, the food you eat must take priority.

According to various interviews Craig followed the typical “clean food” diet eating whole grains, protein powder, lean meats, and no alcohol, candy, or processed foods.

The problem with these Hollywood diets is that they leave no room for failure and tend to be too extreme.

As long as you’re getting an adequate amount of protein, plenty of fruits/veggies, plenty of healthy fats, and whole food carbs (rice, pasta, potatoes, etc…) then there’s no reason that you can’t have a little bit of whatever you crave every day.

You must eat to get big

If you want to fill out that tuxedo then you have to start eating more.

While complete beginners can gain a some muscle without being in a surplus, they will never maximize their gains without adequate calories.

Gain muscle formula: your bodyweight in pounds x 16 = daily calorie intake

In general you want to follow the formula above if you want to gain weight and to adjust accordingly (adding or subtracting 200 calories per week) depending if your weight increases or decreases.

Along with hitting your calorie goals, aim for:

  • At least 0.8 grams of protein per pounds/bodyweight
  • 20% of your calories from fat
  • Get the rest of your calories from carbs

Can I have a martini?

Want to have a martini like James Bond?

Sure go ahead, just don’t go overboard.

In general, stick with no more than 6 drinks total per week.

Spread them out however you like.

Some people might be able to get away with more (use your own judgment). I don’t want your performance in the gym to suffer.

Daniel Craig: The ideal male physique?

I’ll admit, I’m jealous .

Daniel Craig is a lot better looking than me plus he has that whole sexy English accent thing going on.

Unfortunately those are things I can’t control.

But I can control my body and so can you.

Many guys view Daniel Craig as having the ideal male physique, one that is proportionate and lean but not overly muscular.

If you agree and want to take your physique to the next level with a laser targeted approach to getting ripped and building muscle without getting too bulky, then I recommend checking out my complete course, Superhero X12 which is perfect for guys who want a body like Daniel Craig, Ryan Reynolds, or Chris Evans (not too bulky, but still lean and in great shape).

One of my clients, Neal who’s 49 years old came to me and told me that he wanted a physique like Daniel Craig’s.

Here are his results after 3 months of using my Superhero X12 system:

neal r

Neal was finally able to build a “Daniel Craig body” by only working out 3x per week and eating his favorite foods every day.

To find out the same system Neal used, check out Superhero X12.

51 Comments - Leave Your Thoughts

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    1. Ideally you would do 4x/week.

      But if you can only do 3 you can do Day 1, Day 2, and combine Day3 and 4 into one day but cut the volume of Day 4 in half.

  1. 2 questions

    This workout have enough exercise to build ABS?
    Alternative for tricep rope extension?

    Btw I love your blog: D

    1. Yes, substitute the rope extension with any tricep extension variation. You can do it with cables, dumbbells, etc…

  2. I just found this website and it’s awesome. I just have a question, how the cardio fits in this kind of bodies? (I’m running almost every day at least 20 minutes).


  3. Daniel Craig has stated he smashes the Guinness down his windpipe every weekend during training, agreed with his fitness trainer so that he maintains his training and still has a social life, Bond is of course a boozer.

  4. yeah he looked almost the perfect “V” shape in the suits. lean and fit. Not bulky. Great physique. he must be close to the ideal measurements? (waist/shoulders) Looked like he could put up a great fight and run as fast as f*** as well!

    Guy/girls…you don’t have to follow his plan to a T. The lesson is watch what you eat to lose fat/gain muscle. Lift heavy to put muscle on in the right areas at the right ratios.

    Great lean physique = good

    Body builder = bad.

  5. Actually, it’s a lot easier to get in shape than this article indicates.

    Pullups, pushups, and if they are getting easier w/ time, add a weighted vest. Do this, every other day.

    Exercise bike, no more than 20 min per day but at high intensity at least for 15 of those 20 mins. Aim for 6 days a week for this day. On day 7, do this at half setting for 20 mins.

    And finally … the medicine ball, 10 to 30 lbs, and use North Carolina State’s basketball team’s program, every other day.


    And that it. You’ll be in shape within 3-4 mos.

      1. ” it won’t build a significant amount of muscle needed to get a body like Craig”

        Doesn’t that depend upon how one uses the weighted vest? While sure, ordinary and dive bomber pushups are easy to get to 80-100 reps per set, but with 100+ lbs of a weighted vest, it drops to 10-15 reps immediately.

        Plus, doing 400 reps of the NC state b-ball medicine ball workout completely solidifies the core, including the lower back so that doing free weights later, has less of a risk of injury to the back in general.

        In addition, ankle weights can be used during indoor cycling, if it comes less challenging over time.

        1. yes of course.

          Weighted vests are great I’m writing this article from a practical POV. Most guys train in a gym with traditional equipment so getting a 100+ pound weighted vest just wouldn’t make much sense. And if you really want to maximize muscle development, you really can’t do that with just a weighted vest.

  6. Been working on this routine for about 8 or 9 weeks. Training fairly consistently and am definitely seeing some pretty good results, in a relatively short time frame. Gotta stick with it religiously and you will get results!

  7. Still at it, have improved significantly in last 2/3 weeks! Was worried about deltoid sand trapezius for a while as they were lagging, but finally got them growing! BTW I’m 42 years old, have trained fairly heavier when younger, but am amazed by the result I’m achieving after having been idle for a few years. Gotta stick with it go hard, and increase weight when you can and the results follow. Very happy with workout. Thanks Keith!

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