British actor Daniel Craig trained for months with a personal trainer to fulfill the role of Mr. 007 James Bond. And as an international super spy, Bond naturally has to maintain tip-top shape to outmuscle and outwit those token villains. Off-screen, however, Daniel Craig isn’t as husky a muscular figure as depicted in his movies. In fact, rather than focusing and building single muscle groups, Craig focuses on full body circuits and endurance.
Daniel Craig Fitness Routine
- Workout and Fitness
- Craig does weight training Monday through Friday, including sprints.
- Day 1 Workout
- 3 sets x 5 reps – Incline dumbbell/barbell press (if dumbbell, set incline to no more than 30 degrees)
- 3 x 6-8 – Pull ups (weighted if possible) – 3 sets x 6-8 reps
- 3 x 10-13 – Chest isolation exercise (cable crossover, dumbbell flyes, etc.)
- 3 x 10-13 Row variation (cable row, t-bar, dumbbell ,barbell, etc.)
- 4 x 10-13 Alternating hammer dumbbell curls
- 4 x 10-13 Tricep rope extension
- Day 2
- 5 x 5 Deadlifts – 5 sets x 5 reps
- 4 x 8-10 Dumbbell lunges
- 5 x 12-20 Standing calf raise
- Sprints, set treadmill to slight incline (10%)
- Warm up for 3-5 minutes (moderate-fast walking speed)
- Increase speed and begin to alternate between all out sprints for 30 seconds and rest (back to walking speed) for 60 seconds
- Repeat 8-10 times
- Day 3
- 3 x 5-6 Seated dumbbell press
- 3 x 6-8 Row variation (cable row, t-bar, dumbbell ,barbell)
- 3 x 10-13 Pull ups
- 4 x 10-15, drop set – Side lateral raises
- 4 x 10-13 Alternating dumbbell curls
- 4 x 10-13 Triceps extension
- Day 4
- 5 x 10-15 Barbell squat
- 4 x 8-10 Reverse lunges
- 5 x 12-20 Calf raise
- Diet and Nutrition
- Low-carb diet, necessary to cut fat while building muscle
