The Daniel Craig Workout (For James Bond)By Adam Sinicki
The Daniel Craig Workout
To be honest, we here aren't huge fans of Craig's take on Bond – he made him far too grim and serious and I don't think there was a one-liner in sight in the last two films. That said, there was one thing he got right – becoming tanked. Craig's Bond looked like he could crush cans of spinach in his bare hands and the scene where he emerged from the water was like porn for women. This is how Bond should look – lest we forget that Sean Connery was a bodybuilder before being Bond. Craig almost single handedly put a stop to all the 'metro sexual' nonsense that everyone was talking about and made it cool to be a beef cake again. Now if only he would lighten up a bit...
Daniel Craig's Workout for Casino Royale
So the question you're probably asking is how Craig went from skinny in Tomb Raider to brawny in Bond. Apparently he had 2 months to get into shape for shooting which isn't long by anyone's standards, so he had to come up with a workout that would help him to bulk up fast. So the Daniel Craig workout had to pile on muscle fast in order to work – which is probably what we're all looking for anyway.
The training programme Craig used for Bond apparently was a circuit programme that he used five days a week. By a 'circuit program' is meant the fact that he moved from one exercise to another much as you would in a circuit class and didn't rest at all in between. In other words, the Daniel Craig workout for James Bond meant doing 1 set of an exercise straight into another set of another exercise – rather than doing three sets of the same exercise with resting in between.
This is what is called a giant set – one lap of the circuit here being counted as one set. So there's no rest in between and you repeat the circuit several times – which is a great way to build mass. In Craig's case the circuit was repeated four times.
The Daniel Craig Workout – The Circuit
This is one example of a giant set that Craig used:
Notice also how these include a lot of compound movements (bench press, squat, clean and press) which is very important for building bulk. So make sure you use these kinds of powerlifting moves.
Looking at Craig it would be fair to say that he would have repeated each exercise to failure – and he'd have piled enough weight on that he would do around 8-10 repetitions before he could do no more. Of course this weight would have increased as he improved, and though there are no articles that say as much, he will have used many different exercises to keep it mixed up and keep his body guessing (many reports say that the Daniel Craig workout for Casino Royale involved a lot of bodyweight exercises so throw some press ups and things in there for good measure). Apparently each workout lasted 45 minutes.
The James Bond Diet
Unfortunately the Bond diet doesn't consist of Martinis – though apparently Danny boy did allow himself to continue drinking alcohol. On top of that he ate lots of protein and it's confirmed that he used protein shakes regularly (he said every five minutes so I'm going to go with three times a day). Craig is tanked in these films so you will really need to max out the amount of protein you eat. Finally, he also limited his carbs of course – and interestingly this included no carbs after 5 o'clock – presumably to prevent weight gain during his sleep. So try that if you like. Apparently he also ate what he liked on weekends, which was probably to help with the psychology of cutting out his favourite snacks. You could not do that and then be better than Craig...
Take Home Messages
So really if you want to try the Daniel Craig workout yourself and start filling out those suits, the best recommendation would be to try a workout five days a week and to introduce giant sets or circuits into the mix. Otherwise just try really limiting your rest time and battering your body. Rest two days a week, take lots of protein shake and avoid carbs after five. Then buy a suit and a plastic gun and practice saying 'Bond, James Bond' in front of the mirror.