Daniel Craig's Skyfall Workout Routine (James Bond Workout)

by Tanner Wideman November 28, 2016

Daniel Craig's Skyfall Workout Routine (James Bond Workout)

Build a physique like Daniel Craig with The 14-Week Physique Sculpting Program!

Daniel Craig’s physique in the 2012 release of Skyfall was one of the many memorable aspects of the summer blockbuster. It was a physique that had a lot of guys searching high and low for the training regimen that allowed Craig to put on so much muscle, in such a short period of time. The large rounded shoulders, the chiseled chest, and of course the six-pack. Craig has always been in great shape throughout the Bond films, but it seems he’s really stepped it up for this installment. Yes, the movie’s release was a few years ago, but the search for Craig’s training and nutrition program from Skyfall is still very high in demand.

With the “Daniel Craig Workout”, large amounts of muscle was added in a very short period of time. How much exactly? 20lbs. For his role in Cowboys & Aliens (a film he starred in directly preceding Skyfall), Craig let himself wither down to a measly 160lbs to fit his role of Jake Lonergan, an amnesiac outlaw. In order to fit his role of 007, Craig had to bulk-up to 180lbs while still maintaining his leanness. This meant that his training regimen and nutrition had to be an effective and efficient system to fully prepare him with the little time he had.

The Workout:

To this day, there is still little information on how exactly Daniel Craig was training for this role. However, with my experience helping countless guys put on the same kind of size as Craig, I have a pretty damn-good idea of what type of regimen he would have been following.

Not only that, but I personally have also had a fairly high degree of success putting on lots of muscle in a short period of time, while also maintaining my leanness. Note the picture below.

With that said, I do have a fairly good idea of how exactly celebrities train for their roles. Especially when time is of the essence.

In order to stimulate as much muscle growth possible, while also staying relatively lean, we’re going to have to be lifting heavy for about 3-4 days per week. In addition to training heavy, we must also ensure these workouts are very cardiovascular-ly demanding. This will be achieved by incorporating supersets and reducing the time we rest between sets. This works best for A-list movie stars who don’t have the time to be spending countless hours in the gym week-after-week, and allows them to be in and out, in as short of a time as possible. This is what makes this style of training so effective.

Down below is my version of the “Daniel Craig Workout”:

Workout A- Chest, Shoulders & Triceps:

  • Barbell Flat Bench Press: 4 sets x 6-10 reps (1-2min rest)
  • Incline DB Bench: 3 sets 8 x 12 reps (30-45sec rest)
  • Chest Dips: 4 sets x 8-12 reps (30-60sec rest)
  • Clean & Press: 3 sets x 6-10 rest (45-60sec rest)

Workout B- Back & Biceps:

  • Chainsaw Rows: 4 sets x 6-10 reps (1-2min rest)
  • Bent Over Dual Dumbbell Rows: 3 sets x 12-15 reps (30-45sec rest)
  • Seated Incline Dumbbell Curls: 4 sets x 8 x12 reps (30-60sec rest)
  • Barbell Curls: 3 sets x 10-15 reps (45-60sec rest)

Workout C- Lower Body:

  • DB Goblet Squats: 4 sets x 6-10 reps (1-2min rest)
  • Standing Reverse Lunges: 3 sets x 6-10 reps (45-60sec rest)
  • Stiff Legged Deadlifts: 3 sets x 8-12 reps (45-60sec rest)
  • Standing Single Leg Calf Raises: 3 sets x 10-15 reps per leg (45-60sec rest)


Checkout these transformations of guys using a Daniel Craig Style of Workout Program:

*Looking to follow a step-by-step workout program similar to Daniel Craig's Skyfall routine? 
Checkout my 14-Week Physique Sculpting Program HERE!


Abs Workout:

I believe for great core-development, you must train your abdominals 2-3 times per week.

For a great abdominal workout, try the routine I’ve included down below. This workout will help you develop your V-lines, upper, and lower abdominals as well as your obliques.

Abs: Perform 2-3 times per week.

  • Leg Raises on Dip/ Chin-Up Bar: 3 x 6-15 reps
  • Russian Twists: 3 x 15 reps per side
  • Reverse + Regular Sit-Ups: 2 x max reps
  • Plank: 2 sets x max time

Daniel Craig Before SkyFall:

As I’ve mentioned before, Daniel Craig was actually pretty scrawny prior to the filming of Skyfall; that is, compared to the size he was able to bulk-up to by the time filming had begun. In the Cowboys & Aliens film, Daniel was only weighing 160lbs at a height of 5’10”. His role in the Cowboys & Aliens film was one where he felt he needed to lose a lot of weight. This left him with a very thin frame, lacking a lot of muscle.

In order to achieve that type of physique, he actually would’ve had to of gone out of his way to achieve those results. This would have included eating at a calorie deficit with absolutely no weight training at all.

Consequently, by following this sort of regimen he not only lost a lot of body fat, but he also lost a ton of muscle. This meant that Craig was going to have to put on a lot of weight to fill the shoes of 007 himself.

What Is The Daniel Craig Diet for Skyfall:

By the time production was beginning for the upcoming Skyfall movie, Craig was going to need to gain 15-20 pounds of muscle in an incredibly short period of time. That is, if he was going to fit the required James Bond-physique.

Calorie Increase:

In order to regain the size that Craig lost from his role in Cowboys & Aliens, he would need to begin eating more. His previous cowboy role would have required him to eat at a calorie deficit, now however, he was going to have to reverse that process.

The only problem for Craig was the fact that he was 43 years of age, meaning he had a slowing metabolism to also deal with. This meant that Craig would need to be very careful with his calorie consumption, and ensure his diet was carefully selected to prevent fat gain. For his target weight of 180lbs, he would need to consume roughly 2880 calories per day.

To fuel himself for his impending training regimen, Craig would need a diet with a high percentage of carbohydrates. These carbs would be important for him, due to the amount of energy they store, and also due to their effectiveness when it comes to putting on mass. This high carb diet would allow him to attack his workouts and train hard, while also improving his recovery and sleep too.

High Protein Intake:

When it came to putting on muscle, it was very important for Craig to get adequate amounts of protein. His high protein consumption was going to play an important role in allowing him to put on the muscle he needed, and also promote his ability to staying lean.

A high protein diet is awesome for staying lean for two reasons:

  1. Protein dense foods are very filling and thus can prevent over-eating.
  2. You can kick your metabolism into over-drive with a higher percentage of lean muscle mass on your body (the result of a high-protein diet). Allowing you to burn more fat while at rest.

This high protein diet was a huge key that allowed Daniel Craig to achieve his 20lb transformation. For most younger guys however, the need for such a high-protein diet is not as detrimental. The younger you are, the easier time you will have building muscle efficiently. With age however, it is an effective strategy to give protein consumption a priority when it comes to building muscle (muscle atrophy) and fighting off fat gain.

A good protein target to aim for is roughly 1 gram of protein per pound of goal body weight. For Craig’s goal of 180lbs, this would have meant a diet of 180g of protein per day would have been ideal to get him to the size he wanted.

Daniel Craig’s Height, Weight and Body Fat Percentage In Skyfall:

For his role in Skyfall, Daniel Craig was able to bulk-up to 180 pounds at 5’10”. What’s even more incredible is the fact that he did this all at the age of 43, while also maintaining a body fat percentage of about 10%; which is a relatively lean body fat percentage for a guy of that height, weight, and especially age. There are a few key indicators on Craig’s body that allow us to accurately make that assessment. The visibility of his six-pack, the definition around his jawbone and cheeks, and as well, the apparent muscle separation around his collarbone, pectorals and shoulders too. These are all very clear indicators of an individual with a body fat percentage at about the 10% mark.

Attaining a physique of this size will allow you to stand out from the crowd quite significantly. This type of physique will grant you the broad chest and wide shoulders that can be noticed even through a t-shirt. And when it comes time to take your shirt off at the beach; you can be sure you’ll be killing in that department too. This level of leanness will also grant you the six-pack abs; an even more impressive feature when in collaboration with a large chest and shoulders.

While still maintaining a relatively low body fat percentage, Craig has room to put on another 5-10 pounds to really emphasize his size. This would give him a bit more wiggle room in terms of what and how much he eats, and even allow him the ability to enjoy a few alcoholic beverages over the weekend. This would be a more realistic plan for him to follow, and would allow him the freedom to enjoy a larger variety and allotment of food, and provide a larger and more powerful physique, all while still maintaining the six pack abs.


I hope you enjoyed this article and you’ve learned a thing or two.

Let me ask you something…

Are you interested in achieving results like Daniel Craig?

If yes, do you think you're getting the most out of your current training program?

Just think about this for a minute, do you think celebrities like Craig have trainers who sort of lay out the step-by-step plan for them to simply follow?

If you want to see results like Daniel Craig, it's time to do the same.

If you like what I’ve shared so far…

You’ll absolutely love this…

Click this link or click the widget below :)

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Tanner Wideman
Tanner Wideman


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