Top

Daniel Craig Workout

Bookmark and Share

Written by Sam · Filed Under Workouts & Training  65,280 views

daniel craig workout

Daniel Craig Workout

As James Bond: Quantum Solace is released everyone wants to know what kind of program Daniel Craig is on to get so buff. At age 40 he has the physique most guys would kill for!

Well I did some research and his trainer Simon Waterson is an elite personal trainer in the UK who has put together a strength & conditioning program as well as a nutrition plan for Simon Craig.

Let’s take a look at the details of his design…

Simon’s Philosophy for Daniel Craig:
Don’t beat around the bush. Train hard, be consistent and concentrate on every exercise making sure to shock your body with every exercise. With this in mind Daniel put together a circuit training total body workout routine where one exercise is done after another. The idea was to burn tons of calories and at the same time jump start muscle growth.

Daniel Craig’s Workout:
The circuit consisted of 7 exercises and 4 sets where the first set is the warm-up set to allow Daniel to warm up his muscles and get the correct posture and form. 15 reps of each exercise is done and all 7 exercises are done back to back with minimal rest to really get the heart rate going.

1.The Clean and Jerk: Stand with your heels on the ground. Grab a barbell like you are going to do a deadlift. Lift it to your mid thighs, flip to your chest, then press overhead.

2.Squat: Traditional squats with wide stance and toes pointing out a bit. Just go down to 90 degrees. Don’t lock out at the top.

3.Bench Press: Basic barbell bench press, but take 3 seconds to lower and one second to raise the weight. Don’t lockout at top.

4.Pull Ups or Chin Ups: Take an overhand grip, and make sure you go up high enough to where your chin goes over the bar. If these are too difficult use a chin up machine or lat pull down machine.

5.Dips: Basic dips and go down to where your elbows reach 90 degrees before going back up. Use a Gravitron machine that assists you with dips if you are not strong enough.

6.Bicep Curls: Use a straight bar if possible and use a full range of motion.

7.Dumbbell Lateral Raises: Bend your arms 90 degree’s and use a strict motion to raise the dumbbells to shoulder level. It is best to use a light weight and be strict with these

This circuit session was followed by an Ab Routine:

The first set was 15 reps, 2nd was 20 reps, and 3rd was 25 reps.
1. Crunches – Normal everyday crunches. Knees bent, slide your hands to the top and repeat.
2. Crunches Legs Raised -Straight away legs up and crossed hands on temple bring elbows & knees together .
3. Ab Leg Raises- legs straight in the air lift with no momentum. Your lower back 3 inches off the ground.

And last the Cardio blast:

1000M Row as fast as possible on level 10!

Download Daniel Craig Workout:

You can now download this work out here – Daniel Craig Workout (right click and save as)

Daniel Craig Diet:

Daniel Craig Ate 3 Meals Per Day and 2 Snacks. His diet was pretty strict with no refined Carbs after 2pm (e.g. white bread, pasta & rice). He also didn’t eat any starchy carbs after 5 pm (potatoes, bread, rice, sugary drinks, etc). He ate several servings of vegetables, 2 pieces of fruit and drank 2 Litres of water each day. It was important that he had a post workout energy snack after every workout. Alcohol was restricted to Friday and Saturday only.

A Typical Day on This Diet

Breakfast: 2 Poached Eggs and 2 pieces of Toast
Snack: Protein Shake or fruits/nuts and raisins
Lunch: Meat or Fish with small amount of Brown Rice or Baked Potato
Snack: Protein Shake -or- Yogurt with some Nuts
Dinner: Meat or fish with some type of leafy green vegetables like salad, asparagus, spinach, or broccoli.

Supplements Daniel Craig Took:

Special Offer:Secrets of the Ripped Man ebookIf you want to get ripped fast and turn 10lbs of flab into 10lbs of muscle, make sure to check out my ebook – Secrets of the Ripped Man

Also discover how to:

  • Build motivation and feel pumped to get into the gym or go for a run.
  • Get noticed when you walk into a room.
  • Boost your self esteem and feel confident at the gym.
  • Take your training to the next level and much much more….

Click here for Secrets of the Ripped Man

 

Related Posts:



Top Rated Supplement Combos By Weight Loss and Training Readers !

Comments

  • Bill

    That looks like a lot of work. But it’s obviously worth it in the end! Thanks for doing that homework, it’s a great circuit to try.

  • Bill

    That looks like a lot of work. But it’s obviously worth it in the end! Thanks for doing that homework, it’s a great circuit to try.

  • Mike

    This is a great workout and allows for flexability in the excersizes used, so long they target the specific muscle groups and keep the heart rate up. The row at the end is not hard, but very taxing.

    I have been looking for a definitive model of the Daniel Craig workout and this site seems to have found one that is a specific model taken from quotes of Craig and his trainer Waterson, even the kind of supplements taken.

    There is only one part of the workout that is still hazy on all the other sites that this one just leaves out. Craig has stated that he went to the gym 5 days a week and had weekends off, when he apparently got to eat and drink what he liked (within reason I’m sure). My question is, did he do this excersize 5 days a week and used those 2 days as his rest days, or did he do 3 days of the circuit and then only cardio on the in between days?

    If any one has any answers or theories on this it would be greatly appreciated.

    Thanks

    • http://weightlossandtraining.com/ Sam

      Hi Mike, to be honest I really don’t think it will make too much difference in the long run as long as you are adding variation. Try one way for 4 weeks and then switch to the other method and you’ll get to see some pretty great results!

  • Mike

    This is a great workout and allows for flexability in the excersizes used, so long they target the specific muscle groups and keep the heart rate up. The row at the end is not hard, but very taxing.

    I have been looking for a definitive model of the Daniel Craig workout and this site seems to have found one that is a specific model taken from quotes of Craig and his trainer Waterson, even the kind of supplements taken.

    There is only one part of the workout that is still hazy on all the other sites that this one just leaves out. Craig has stated that he went to the gym 5 days a week and had weekends off, when he apparently got to eat and drink what he liked (within reason I’m sure). My question is, did he do this excersize 5 days a week and used those 2 days as his rest days, or did he do 3 days of the circuit and then only cardio on the in between days?

    If any one has any answers or theories on this it would be greatly appreciated.

    Thanks

    • http://weightlossandtraining.com Sam

      Hi Mike, to be honest I really don’t think it will make too much difference in the long run as long as you are adding variation. Try one way for 4 weeks and then switch to the other method and you’ll get to see some pretty great results!

  • Ryan

    hey sam its ryan ; the guy who WAS doing the taylor lautner workout routine.. Why was it deleted?

    And um im starting this workout routine now – creatine is going good. Quick question – when i stop taking it, will I lose ALL of the weight I gained using it?

    • http://weightlossandtraining.com/ Sam

      Hi Ryan, unfortunately our article on Taylor was so successful that Google was giving us #1 ranking on anything Taylor related and his lawyers didn’t like that, so we had to take down the article. We call it bad PR on his part, but that’s the way it goes sometimes! I’ll be writing up some killer workout articles very soon and I guarantee they will outdo the one we had written up for him so keep checking the site!

  • Ryan

    hey sam its ryan ; the guy who WAS doing the taylor lautner workout routine.. Why was it deleted?

    And um im starting this workout routine now – creatine is going good. Quick question – when i stop taking it, will I lose ALL of the weight I gained using it?

    • http://weightlossandtraining.com Sam

      Hi Ryan, unfortunately our article on Taylor was so successful that Google was giving us #1 ranking on anything Taylor related and his lawyers didn’t like that, so we had to take down the article. We call it bad PR on his part, but that’s the way it goes sometimes! I’ll be writing up some killer workout articles very soon and I guarantee they will outdo the one we had written up for him so keep checking the site!

  • Jacob

    Hi Sam,
    I’ve been experimenting with some variations on this workout. I’m a runner, and I’ve been thinking the lower body portion could be better focused towards that end. Instead of the squats and cleans, I substituted 10min of intervals on the treadmill and dumbbell lunges. What do you think?

    • http://weightlossandtraining.com/ Sam

      Hi Jacob, it’s definitely a good variation. Squats and cleans are just a little better at revving up your body to release hormones to help your muscles grow bigger, but your variation is good too!

  • Jacob

    Hi Sam,
    I’ve been experimenting with some variations on this workout. I’m a runner, and I’ve been thinking the lower body portion could be better focused towards that end. Instead of the squats and cleans, I substituted 10min of intervals on the treadmill and dumbbell lunges. What do you think?

    • http://weightlossandtraining.com Sam

      Hi Jacob, it’s definitely a good variation. Squats and cleans are just a little better at revving up your body to release hormones to help your muscles grow bigger, but your variation is good too!

  • Stephen

    Hi sam, i’ve been looking at the daniel craig workout you have posted and it sounds great i’m really going to give it a go the only thing i was thinking was missing in it was a lower body workout! will i need to incorporate this myslef or will the lower body be taken care of because of the types of exercises i would do on this workout?

    • http://weightlossandtraining.com/ Sam

      Hi Stephen, the squat and clean & jerk incorporate your lower body, but maybe not as much as you like so you can definitely add in other types of exercises to advance your lower body.

  • Stephen

    Hi sam, i’ve been looking at the daniel craig workout you have posted and it sounds great i’m really going to give it a go the only thing i was thinking was missing in it was a lower body workout! will i need to incorporate this myslef or will the lower body be taken care of because of the types of exercises i would do on this workout?

    • http://weightlossandtraining.com Sam

      Hi Stephen, the squat and clean & jerk incorporate your lower body, but maybe not as much as you like so you can definitely add in other types of exercises to advance your lower body.

  • marc

    hey , is the protein suplement is nescesary to get ripped ? or do we need this suplement to get in very good shape ? thank you for the response

  • marc

    hey , is the protein suplement is nescesary to get ripped ? or do we need this suplement to get in very good shape ? thank you for the response

  • John

    Hey Sam,

    Is it safe to use whey protein powder if you have a fatty liver? If so, what’s a good amount for me to use?

    Also, I’m at a very heavy weight (436), and right now it is impossible for me to do dips and chin ups, so are there any substitutes you can think of for these exercises until I can do them?

    I’m gung ho to lose weight and be there for my son. I appreciate this site man, and I’ll be sure to keep you updated on my progress. Thanks for all you do.

    • http://weightlossandtraining.com/ Sam

      Hi John, thanks for your message. Yes whey protein powder is definitely safe for you as long as you keep a healthy diet for the rest of the day. You really need to cut out fatty meats and junk food to make whey protein powder effective, but if you do that you will notice major improvements very quickly!

      Try doing lat pull downs instead of chin-ups and triceps rope pull-downs instead of dips until you get your weight down.

      Hang in there and be strong and definitely use this website as your weapon again being overweight. You are on the right track now and all you have to do is take a quick glance at these articles in the mornings as much as possible to help you stay motivated. Good luck and please keep us updated with your progress ok?

  • John

    Hey Sam,

    Is it safe to use whey protein powder if you have a fatty liver? If so, what’s a good amount for me to use?

    Also, I’m at a very heavy weight (436), and right now it is impossible for me to do dips and chin ups, so are there any substitutes you can think of for these exercises until I can do them?

    I’m gung ho to lose weight and be there for my son. I appreciate this site man, and I’ll be sure to keep you updated on my progress. Thanks for all you do.

    • http://weightlossandtraining.com Sam

      Hi John, thanks for your message. Yes whey protein powder is definitely safe for you as long as you keep a healthy diet for the rest of the day. You really need to cut out fatty meats and junk food to make whey protein powder effective, but if you do that you will notice major improvements very quickly!

      Try doing lat pull downs instead of chin-ups and triceps rope pull-downs instead of dips until you get your weight down.

      Hang in there and be strong and definitely use this website as your weapon again being overweight. You are on the right track now and all you have to do is take a quick glance at these articles in the mornings as much as possible to help you stay motivated. Good luck and please keep us updated with your progress ok?

  • Brian

    Hey sam just wondering how many times a week you'd do the daniel craig workout!!

  • http://weightlossandtraining.com Sam

    Hi Brian, you can do this workout 3-4 times a week or you can bring in other workouts which target specific areas. For other ideas make sure to check out the workouts and training section of this site – http://weightlossandtraining.com/category/worko…

  • Jonathan

    I have been on this routine for 2 weeks now and I am loving the results. I do have a question regarding the warm up. The first 6 or 7 times I did this routine, I did all 4 sets (with the first being warm up) but I was so amped that I would go all out in my first set. By the 4th set I could barely get to 6 reps let alone 15. So instead I have been warming up on the treadmill for 10 min and stretching, and going hard for all 3 sets followed by the ab and cardio. Am i cheating myself out of anything here?

    • http://weightlossandtraining.com Sam

      Hi Jonathan, that’s not too bad, the warm up is just a good idea to get your joints and tendons ready for the heavier weights in the following sets, but a great stretching routine will also help with this.

  • http://weightlossandtraining.com Sam

    Not that I was able to find however, if you follow it generally you will have the same results as long as you stick to the lean proteins and tons of veggies/fruits.

  • http://weightlossandtraining.com Sam

    Sure can, a great way to add variety.

  • http://weightlossandtraining.com Sam

    Hi Vince try and go for squats and as a separate exercise you can do shoulder presses sitting on a bench with back support.

  • http://weightlossandtraining.com Sam

    You are definitely right, that is why it is good to have a day between this kind of full body workout.

  • http://weightlossandtraining.com Sam

    Hi Kam, 5 days a week is great and yes 2hrs is way too long, aim to be done by 75 mins at the most. Slow vs fast depends on your goals, like you said if you want to burn more fat then going faster but still in control will be a good idea. Slow will help with muscle growth.

    For my suggestions on supplements I would highly recommend you read – http://weightlossandtraining.com/workout-supplements-for-men-top10

  • http://weightlossandtraining.com Sam

    You move to the next exercise in succession, when you have completed all the exercises you have completed one set of the circuit.

  • http://www.facebook.com/people/Jacob-Nuckolls/1682156878 Jacob Nuckolls

    Hi, Sam. Is this all that Daniel Craig did? He has some pretty good mass, but this workout looks like a cutting workout? Did he have a bulking phase before this?

    Also, would this be a good way to switch up the compound days with the Chris Hemsworth (Thor) workout if you took the reps down and added more weight? Thanks!

    • http://weightlossandtraining.com Sam

      Yes, he already had a lot of mass so he did this to cut and define. Yes, definitely a good idea to do that!

  • http://weightlossandtraining.com Sam

    Increase weight but lower reps down to 8 on last set. Your meal plan is ok but eat something an hour before your workout and a protein shake right after your workout.

Bottom