Daniel-Craig-Shape

Here’s How Daniel Craig has Built His Sharp Physique

There’s always been a big interest in the “007” movies and inside the fitness community particularly a lot of praise has been given to Daniel Craig’s sculpted physique ever since “Casino Royale” came up. There’s been a lot of questions about what training regimen and diet plan Daniel followed. And there’s little doubt that he managed to do it again for his other James Bond movies.

Skyfall was his 3rd time playing the famous secret agent with “Casino Royale” being the first and “Quantum of Solace” second. For both films Daniel presented himself in peak physical condition. The workout he used allowed him to put a significant amount of muscle mass for “Skyfall”. This was no doubt a real undertake as he looked pretty slim when he starred in the previous film “Cowboys and Aliens”. That means he would have had to start from scratch just to put the same amount of muscle tissue onto his frame.

Plus, now aged 49 he has repeatedly said the he was getting a bit old in order to endure the hard physical demands needed for playing agent 007.

The Skyfall James Bond workout

Since the information on Daniel Craig’s actual routine is poor, we can only guess what it looked like. Luckily, we can deduct certain info from the way his body looks and compare it to other Hollywood stars who’ve achieved similar looks. Celebrity routines don’t really differ that much unless we are talking about serious weight loss and getting a shredded look or packing on slabs of meat into a small time frame.

We can safely say that in order to elicit a similar muscle growth that Craig did he must have lifted at least three to four times a week. At his age, handling anything more can be extremely tough, plus the benefits don’t outweigh the risks. That’s because as you become older you cannot recover with the same speed as you once could. That’s why he also had to limit his workout sessions to about 50-60 minutes and train only 3-4 times a week.

Now we give you our own spin on what we think his routine might have looked like:

Workout A: Pecs & Triceps

  • Incline Bench Press: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Bench Press: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Incline Dumbell Flyes: 4 sets of descending reps – 12, 10, 8, 6, rest interval: 30-60 seconds, use the same weight
  • Skullcrushers: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Rope Extensions: 3 sets x 8-12 reps, rest interval: 1.5 minutes

Workout B: Back & Biceps

  • Weighted Pull-ups: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Deadlifts: 3 sets x 4-6 reps, rest interval: 3 minutes
  • Cable Rows: 4 sets od descending reps – 12, 10, 8, 6, rest interval: 30-60 seconds, use the same weight
  • Barbell Biceps Curls: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Incline Dumbbell Curls: 4 sets x 8-12 reps, rest interval: 2 minutes

Workout C: Shoulders & Legs

  • Dumbbell Shoulder Press: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Lateral Raises: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Upright Row: 4 sets od descending reps – 12, 10, 8, 6, rest interval: 30-60 seconds, use the same weight
  • Bulgarian Split Squats: 4 sets x 8-12 reps, rest interval: 2 minutes
  • Standing Single Leg Calf Raises: 5 sets x 15-20 reps, rest interval: 1 minute

Additional notes:

You should space out Workouts A, B and C on three non-consecutive days. Training three times weekly offers many benefits. The most standard set-up would be: Monday, Wednesday and Friday.

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