Daniel Craig Workout (Get a Body Like His in Spectre)

Do you want to look and feel like a boss similar to James Bond?

Who am I kidding, of course you do!

Today, I’m going to be sharing with you my Daniel Craig Spectre workout.

It’s designed for people who want to achieve that lean and hard physique without having to spend hours in the gym.

Because let’s face it, James Bond has to be efficient with his workouts and so do you.

Let’s get started.

Do you want to build a body like James Bond? Free workout pulls back the curtain on how to train to get a rock hard physique like Daniel Craig in Spectre. Click here to instantly download for free.

Daniel Craig’s Physique

Have you seen Daniel Craig in the movie Casino Royal? If so, then I’m sure you noticed his widely talked about physique in the movie.

He has phenomenal muscle definition with a nice shoulder to waist ratio. He isn’t super shredded (which is fine), but he’s certainly lean enough to make his muscles pop.

Not much has changed in Spectre. Craig still sports a similar body with outstanding definition.

In fact, the muscle definition is probably the best feature of his physique. Therefore, improving muscle definition will be the main focus of the workout.

Don’t worry, if you still need to build muscle or burn fat, the workout can help you with that as well. However, the main focus of the workout will be creating that hard dense muscular look.

Daniel Craig Diet

Ok, pretend for a second that you’re James Bond. Do you really think that you’ll have time to prepare and eat 6 meals a day?

No way.

If you did, then you might have to say something like, “Hold on I’ll stop the bad guys and save the world after my rice is done cooking!”

Instead of letting the villains take over the world while your rice cooks, you need a diet that offers more flexibility. And fasting will give that to you.

To implement fasting, all you have to do is push your first meal of the day back 4-5 hours. From there, eat as you normally would.

Here’s an example:

8:00 a.m. wake up

12:00 p.m. 1st meal

4:00 p.m. 2nd meal

8:00 p.m. 3rd meal

The flexibility of fasting is why I love it so much. So it doesn’t matter if you’re busy saving the world or if you have a 9-5 job, fasting can work for you.

P.S. If you want to learn more about fasting, then be sure to download my free fasting guide.It’ll teach you: -How to adapt to fasting if you’ve never tried it before -What you can drink during a fast -If you should exercise during a fast -And much more So definitely be sure to grab it and try out fasting if you have a busy life.

Setting Up The Program

Ok, now let’s get into the fun part. This workout is going to consist of 3 different phases with an optional 4th phase. Here are the phases:

Phase 1: Fat Loss– This phase is designed to drop body fat quickly. This way your testosterone levels will be higher, and you’ll be primed for the upcoming phases.

I really like to focus on getting and staying lean first so that you never have to worry about going through these big cutting cycles. Then once you’re lean, you can focus purely on building muscle.

Phase 2: Hypertrophy– The 2nd phase will be addressing muscle gain. In this phase, we will focus on creating sarcoplasmic hypertrophy to help to rapidly increase muscle size.

Once you build up a good baseline amount of muscle, then it’s time to move onto my favorite phase.

Phase 3: Max Strength– After you finish up here, your physique will be breathtaking. This is where we will focus on gaining strength and myofibural hypertrophy.

If you want to get a rock-hard physique like Daniel Criag’s, then you really need to dedicate yourself during this portion of the program. The previous phases will prepare you to kill it during this crucial phase; so don’t skip directly to phase 3.

Phase 4 (optional): Adding the Finishing Touches– This is where you’ll do the final touch ups on your physique if need be. So if you still need to drop a bit more fat or add some more muscle we’ll cover it here.

daniel craig spectre workout

Daniel Craig Spectre Workout

For this workout program each phase will have unique workouts, cardio recommendations, and nutrition guidelines. Be sure to follow everything as it’s laid out for each phase.

For example, don’t combine nutrition from Phase 1 with workouts from Phase 3. I know that it’s tempting to mix and match as you please, but it’s for the best that you don’t.

With that out of the way, here is Phase 1:

Phase 1 Fat Loss (8 weeks):

Cardio Recommendations– cardio is going to be a very big key in your ability to get lean quickly. That’s why for this phase we’re going to focus on doing a strategic cardio routine that blasts away fat quickly.

The routine involves combing high intensity interval training (HIIT) with slow steady state cardio. Here’s the workout:

Part 1: HIIT

Alternate between a high intensity and a low intensity for 10-15 minutes on your choice of cardio machine. Here’s an example on a treadmill:

-Run at 7.5 mph for 1 minute

-Walk at 3.5 mph for 1 minute

-Repeat for 10-15 minutes

Immediately followed by slow steady state cardio

Example on a treadmill: Walk at a constant pace of 3.5-4 mph for 10-15 minutes

Note: If you need to adjust the intensity of the HIIT then do so. You can alter the run walk ratios (i.e. run for 30 seconds and walk for 1.5 minutes), or you can decrease the intensity of each run (i.e. run at 6 mph instead of 7.5).

And if what I prescribed is too easy then ramp up the intensity accordingly.


What is it that makes this cardio workout so effective? Well, it has to do with the fact that we’re combining high intensity with slow steady state cardio.

You see, when you do HIIT, it releases free fatty acids into your bloodstream. Of course that’s awesome, but only if you know how to capitalize on it.

This is where the slow steady state cardio comes into play. Why?

Because it’ll burn off those free fatty acids that got released into the bloodstream! Sadly most people will do HIIT and then leave, which means that the released free fatty acids will eventually get reabsorbed.

And that’s not what you want! So by combining both, we are able to easily fix the issue.

Phase 1 Cardio Summary (to be done 2 times per week)

10-15 minutes of HIIT followed by

10-15 minutes of slow steady state cardio

Nutrition Guidelines– nutrition is the biggest player for helping you lose weight. Why is this the case?

Simply because you can’t out exercise a bad diet. It doesn’t do you any good to do a cardio and weight workout just to ruin it by eating a pizza.

So these guidelines are going to help you create a caloric deficit (i.e. burn off more calories than you consume) and lose weight at a comfortable rate of about 1 pound per week. To do this, you first need to calculate your resting metabolic rate, multiply the given number by 1.2, and then subtract 500 afterwards.

This’ll be the amount of calories you need to eat on a daily basis to lose 1 pound per week. You’re going to want to use fasting as a way to control your overall calories, but don’t worry you’ll still get to eat big satisfying meals.

As for what to eat, here are some ideas:

Carbs: Oatmeal, brown rice, fruits, vegetables, potatoes, sweet potatoes, and whole grain pasta.

Protein: lean meats, cottage cheese, tuna, salmon, and protein powder

Fat: avocados, olive oil, almonds, and peanut butter

Here’s the deal:

What you eat is secondary to how much you eat. This is because you have to be in a caloric deficit to lose weight.

End of story.

I’m not saying that what you eat isn’t important (because it certainly is), but make sure you worry about your overall caloric intake before you worry if something is healthy or not.

Phase 1 Workout– the weight portion of the workout for phase 1 will consist of 3 workouts per week. This way you won’t have to worry about overtraining with the cardio or anything like that.

The workout will consist of a 2 day split Workout A: Upper Body and Workout B: Lower Body. Simply alternate between these 2 workouts every time you go in the gym.

For example Monday: Workout A, Wednesday: Workout B, Friday: Workout A, the following Monday: Workout B. Here’s the workout:

Workout A:

Incline Dumbbell Press 3 sets of 12 reps (60 sec rest btw sets)

Lat Pulldown wide grip 3 sets of 12 reps (60 sec rest btw sets)

Seated Dumbbell Press 3 sets of 12 reps (60 sec rest btw sets)

Tricep Rope Pushdown 3 sets of 15 reps (45 sec rest btw sets)

Standing Dumbbell Curls 3 sets of 12 reps (60 sec rest btw sets)

Workout B:

Bulgarian Split Squats 3 sets of 8 reps (90 sec rest btw sets)

Reverse Lunges 3 sets of 10 reps (90 sec rest btw sets)

Single Leg Leg Extensions 3 sets of 10-12 reps (60 sec rest btw sets)

Hamstring Curls 3 sets of 12 reps (60 sec rest btw sets)

Standing Calf Raises 3 sets of 15 reps (45 sec rest btw sets)

The cool thing about this workout is that it’ll help to build muscular endurance and connective tissue strength. This’ll be crucial for preparing your body to stay injury free during the later phases.

Also since the reps are high and rest periods are low, you’ll burn a few more calories. However, don’t expect this to be the difference maker in your ability to burn fat because it won’t be.

Note: If you want to grab Phases 2, 3, and 4 of the workout complete with cardio and nutrition, then click here to instantly download them.

How to Properly Warm-Up

To warm-up for this workout, I recommend that you jog for 5-7 on a cardio machine of your choice. I really like to use the elliptical personally because it does a better job of warming up my upper body compared to a treadmill or bike.

Once you finish that, I recommend that you do some warm-up sets for the first exercise that you’re going to be doing on that day. For example, if you’re doing workout A, then do warm-up sets for the incline dumbbell press and nothing else.

For workout B, do warm-up sets for the Bulgarian split squats, and then you’ll be good to do the rest of the workout as is. Here’s a good progression for warm-up sets:

Light DB’s 10-15 reps (45-60 sec rest)

55-60% of the weight that’ll be used 8 reps (45-60 sec rest)

70-75% of the weight that’ll be used 5 reps (45-60 sec rest)

80-85% of the weight that’ll be used 3 reps (45-60 sec rest)

90-95% of the weight that’ll be used for 1 rep (2-3 minutes rest)

Chart courtesy of Jay at aworkoutroutine.com.


Wait where are Phases 2, 3, and 4? I’m offering those phases of the workout as a separate bonus. You can instantly download it for free by clicking here or by clicking on the picture below.

daniel craig dietWhat if I need to stay in a phase for longer than 8 weeks?

You can feel free to adjust the timeframes that you stay in each phase. For example, if after 8 weeks you realize that you still need to drop some fat, you can stay in phase 1 for 12-16 weeks instead of 8.

Just make sure that you eventually move onto and complete the remaining phases of the program.

Can I switch up some of the exercises if I stay in a phase for longer than 8 weeks?

If you stay in a phase for longer than 8 weeks, feel free to change up some of the exercises, but don’t change up the exercises before then. Here’s a list of acceptable exercises that you can use:

Chest: Incline barbell press, dips, flat bench press (DB and barbell)

Back: Underhand or close grip Lat Pull-Down, Pull-Ups/Chin-Ups, Bent Over Row, Seated Cable Row, 1 Arm DB Row

Shoulders: Standing/Seated DB or Barbell Military Press, Standing/Seated Lateral Raises, Bent Lateral Raises, DB Upright Row

Triceps: any pushdown variation, French press, Skull Crushers

Biceps: Barbell Curls, Incline DB curls, Spider Curls, Hammer Curls

Legs: Single Leg Leg Press, Front Squats, Reverse Lunges, Seated Calf Raises, Pistol Squats, Single Leg Leg Extension

What about ab training?

No James Bond workout is complete without an awesome 6-pack. So don’t worry, I didn’t forget about ab training.

Here are 2 ab workouts that you can do 3 times per week either before/after weight training or on a separate day completely. You can alternate between the 2 workouts or just do whichever one you feel like doing more for that day.

Both are short, sweet, and to the point.

Ab Workout A:

Hanging Leg Raises 3 sets of 12 reps (60 sec rest btw sets)

Ab Wheel Rollouts 3 sets of 10 reps (60 sec rest btw sets)

Ab Workout B:

Stability Ball Plank 3 sets of max time (60 sec rest btw sets)

Stability Ball Crunches 3 sets of 12-15 reps (60 sec rest btw sets)

How much weight should I use when I workout?

This is a common question that I get asked a lot.

Here’s the deal:

If you’re new to weight lifting, you won’t know how much weight to use. You’ll just have to take your best guess and go from there.

For example, let’s say you think you can do 30 pound DB’s for 12 reps of the incline press. So you pick the weight and do 15 reps easily.

This means that the weight is too light and you need to go heavier. The next set you grab 40’s and only do 10 reps.

When this happens, don’t worry. It’s completely ok.

Just make a note of it in a workout journal (yes you should actually use a workout journal), and then strive to hit 12 reps with 40’s the next time. Once you get 12 reps for all 3 sets with the 40’s, that’s when it’s time to bump up the weight.

Understand this:

It’s better to miss a rep or 2 because the weight is too heavy than it is to stop at 12 even though you could’ve kept going. Just because a program calls for 12 reps doesn’t mean that you have to hit exactly 12 reps every single set.

Do you want to build a body like James Bond? Free workout pulls back the curtain on how to train to get a rock hard physique like Daniel Craig in Spectre. Click here to instantly download for free.

The Bottom Line

There’s no doubt that Daniel Craig has a sought after body. That’s a big reason why he plays the role of James Bond in Spectre.

And yes, it’s possible for you to achieve results similar to his. You have to understand that it’ll take some time though.

However, if you execute on this plan exactly as it’s laid out, I have no doubt that you’ll get there. Finally, if you enjoyed this Daniel Craig workout be sure to share it with your friends on Facebook and Twitter!

Leave a Reply


  1. Gregory Malvey

    I’m having trouble accessing phases 2-4 from your link. Is there another way I could access the information for the remaining phases of the program?

    • tarohmer

      Thanks for letting me know! I’ll fix the issue and email them to you.

  2. Kevin

    What is the difference between French Presses and Skullcrushers?

    • Thomas Rohmer

      With the French press you’ll either be sitting up or standing and with skullcrushers you’ll be lying down.

  3. Mark

    I want to fit deadlifts into this workout, what days should i do them on?

    • Thomas Rohmer

      I would do deadlifts on the days when you workout the back. You can replace one of the other back exercises like lat pulldowns for the deadlifts.