How to Look like Daniel Craig in Casino Royale

For part 2 in the “Look like a Superhero” series, we’ll be taking a look at Daniel Craig for his role in Casino Royale.

Not bad for 40!

So, you want to look like James Bond huh? Daniel Craig, the most bad-ass 00-agent since Sean Connery, spent months with a personal trainer turning himself into a 007 killing machine.  Not surprisingly, he completely changed his life for this movie: working out five days a week, eating almost exclusively healthy food, and having a personal trainer and dietitian to keep him in line.  Unlike Ryan Reynolds in Blade 3, Daniel didn’t have to add tons of weight, he needed to lose weight, build muscle, and get cut.

Daniel took a different approach to fitness compared to other celebrity routines.  While some people concentrate on one muscle group per day, working it only once a week, Daniel often did full body circuits, supercharging his heart rate and building muscle and endurance at the same time.  Rather than trying to look like a perfectly sculpted pretty boy, he wanted to look like a guy that could sprint for 3 miles, lift up a car, rip your head off, and then sleep with your supermodel girlfriend.  It’s not a bad look to go for, I guess.  If you’re into that kind of thing.


DC TuxBefore we get to the workout, let’s talk diet.  If you want to look like you could kill a man with your bare hands, you won’t get there pounding a 2 liter of Mountain Dew and eating Ho-Hos.  Like everything else I’ve been preaching, your diet will account for at least 80% of your successes or failures.  Here’s an analogy: you think James puts REGULAR gasoline in that Aston Martin?  Hell no.  Premium! Your body is the same way.  If you want to get the most out of your routines, you want to give your body the best fuel possible at all times.

First and foremost, Daniel Craig gave up smoking.  There was no compromise on this one.  Secondly, he was allowed to drink, but only on Friday nights and Saturdays.  If you think he’d mix some protein powder into those shaken Martinis, it doesn’t work.  Drinking dehydrates you, and your body needs that hydration to use the protein to rebuild your muscles.  Keep this in mind next time you think it’d be smart to make a margarita protein shake.

Daniel also cut out all the crap from his diet, ate 5-6 times a day, cut out carbs in the afternoon and evenings, ate lots of vegetables and fruits, and concentrated on eating high quality protein (fish, eggs, chicken, protein shakes, etc.)  “Wow that doesn’t sound like any fun,” you might be thinking.  That’s because it’s not fun.  It’s boring and you have to give up a lot of the stuff you might like to eat.  Face the facts: if you want to look like a 00 agent, you’re going to have to completely change how you eat, make sacrifices, and stick to a strict diet.

Here is a typical day for Daniel on his diet (From Squidoo):

  • Breakfast: 2 Poached Eggs and 2 pieces of Toast
  • Snack: Protein Shake -or- fruits and Nuts
  • 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, Spinach, or Broccoli.

Because Daniel was more concerned with cutting body fat while building muscle, his carb intake was very low.  Also, the guy’s 40 (damn!), which means he has a slower metabolism; if you’re 20, skinny as a rail, and trying to look like James Bond, you’re going to want to eat WAY more complex carbs.  If you’re on the bigger side of the spectrum and trying to slim down…this diet will work for you.


Please know that Daniel was training with a professional on a daily basis (millions of dollars certainly help).  If you don’t have the luxury of a trainer, make sure each exercise is done with light weights until you have the form down PERFECTLY.  Heavy weights + bad form = injury, lost time, and no supermodels.  Suck.

DC Bond GunI’ve seen all kinds of routines all over the internet when it comes to what Daniel Craig actually did for his workout.  Honestly, I don’t care which one is right, because they all have the same basic principle.  The most reputable source I found was Men’s Health, so that’s the one I’ll analyze here.  According to their site, Daniel would do weight training Monday through Friday, and then some light cardio and stretching on Saturday and Sunday.  Nowhere on the site does it mention seducing attractive women, but I imagine this is built into his cardio on the weekends (zing!).

Some workout routines (like Ryan Reynold’s from Blade) followed a “one muscle group per day” routine.  Daniel instead took the full-body route on Mondays and Fridays, working out his entire body, doing sets back to back, limiting rest between sets, and building cardio right INTO his weight training.  You might wonder why a guy who’s trying to trim down wouldn’t do more cardio.  The lack of straight cardio is important for these two reasons:

  • DC wanted to look muscular and cut, not lean.  If he just did cardio, he’d look like a marathon runner.  Where’s the intimidation there?
  • The higher percentage of lean muscle you have, the faster your metabolism works.  You know how some people complain about slow metabolisms?  I know a lot of it has to do with genetics, but I bet they don’t do any sort of weight training either.  If you’re trying to cut your weight, doing just cardio will only get you so far.  Weight training builds lean muscle, which speeds up your metabolism, which will help you lose even more weight.

Let’s take a look at his full body circuit routine on Mondays and Fridays, from Men’s Health.  On this day, Daniel would do 10 reps of each exercise and then move immediately onto the next exercise and do 10 reps, then move onto the next one.  He would do three complete circuits of these exercises, minimizing rest.  If you don’t know some of these exercises, you can read about them on the MH website.

  1. Clean and Press
  2. Weighted Knee Raise
  3. Weighted Step-ups
  4. Pull ups
  5. Incline Push up
  6. Triceps Dips

Now, the reason he can do these exercises back to back to back is because they work different muscle groups.  When you do a pull up, you use your back and biceps.  For an incline push up, you use primarily your chest, shoulders and triceps..which means you can do these two exercises back-to-back without overexerting yourself.  Personally, I might rearrange these exercises slightly, splitting up the push ups and dips, because they both work your chest, shoulders, and triceps (although in different capacities).  Of course, I don’t look like James Bond (YET), so I’ll leave the routine planning up to his trainers.  Here is the rest of his schedule; you can click on each day to see the specific exercises:

On each of these days, Daniel would work out just the muscles in the group he was isolating.  For each exercise, he would complete 4 sets of 10 reps.  Again, if it were up to me, I would have started with 12 reps, and increased weight each time while decreasing the reps in each set (12, 10, 8, 6), but I’m not the one with the golden gun (GET IT? I’m on a roll).  I’m a big fan of this routine because it works the cardio right into his weight training.  Nothing bores me more than running long distances, or even worse, running on a treadmill.  By lifting weights in quick succession with minimal rest between sets and exercises, you can get a great cardio workout while burning fat and building muscle at the same time.

Here’s an interview with Daniel Craig talking about his diet for Casino Royale:

James Bond Interview

Long story short: you can look like this at age 40 if you have a lot of money, a personal trainer, a diet coach, great genetics, and five days a week to train.  If you don’t have those things, you can still get the Bond look; it just might take you longer than it took Daniel Craig.  I really want to go watch Casino Royale now.


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  • Augusto

    really enjoyed your post I’m going to try this!

  • Augusto

    really enjoyed your post I’m going to try this!

  • RoyGervase

    All worthwhile fitness routines have a combination of three factors that are essential in getting and maintaining good muscle tone, stamina and a body beautiful.

  • Ted

    Great post and love the site! One question though, looking at Craig's workout on Men's Health, sometimes he only does four different exercises for four sets each. This is significantly less than the 5-7 exercises I do with five sets (12, 10, 8, 6, 12). Is four exercises a day enough?

  • NerdFitness

    Hey Ted,

    It depends on the exercises that are done, and with what intensity. With
    your rep ranges, sounds like you're aiming for muscular hypertrophy (pumping
    up your muscles and looking bigger), I'd say do the number of exercises that
    you're able to still do with full intensity. If you can wear yourself out
    in just 4 exercises, doing anything beyond that isn't going to be

    I'll shoot you a more detailed email in a minute.


  • NerdFitness

    Hey Ted,

    It depends on the exercises that are done, and with what intensity. With
    your rep ranges, sounds like you're aiming for muscular hypertrophy (pumping
    up your muscles and looking bigger), I'd say do the number of exercises that
    you're able to still do with full intensity. If you can wear yourself out
    in just 4 exercises, doing anything beyond that isn't going to be

    I'll shoot you a more detailed email in a minute.


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  • DikkePoppe

    This is full of facts and fun to read. I love it. I just added this site to my favorites 😉

  • Acjennings1

    I'm a new reader, but an old fan of circuit training. I have a question, though: how does abdominal training work into this routine? Is it supplemented by the MF workout, or should I add some planks and crunches to the end of my weekend run?

  • Steve Kamb

    There is some pretty serious ab training on M and F's, but if that's not enough for you, adding in some ab work on Wednesday at the end of your routine might not be a bad idea. Remember that your abs are a muscle too, you don't want to train them every single day, they need time to recover and develop!


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    He might have worked for 5 months to get that athlete body, but he has no where near Pierce Brosnan's charm when it comes to women. He is more like a brute:))
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  • jim

    has anybody tried this workout? sounds great! any good results?

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  • Dave from Toronto

    Hey Steve, I’ve tried this workout, as well as integrated some of your other advice from this site, and I have to say that the information I get here is amazing! 1 and a half months into the Daniel Craig program and I’m seeing some noticeable changes in terms of fat loss and muscle gain.
    Thanks for the help!!! You’re the man!

  • soniccool

    i weight 165 and im 5’8 and looking to do this workout. How long do you think it would take to show full results for the bold appearance? 

  • The Queen Athlete

     what ingredients should i look for in a protein shake?


  • bp

    I’m still wondering how I got a supermodel girlfriend

  • dd

    i want to change my workout routine, and this one is really tempting me.
    i have a question though…as mentioned here already, craig is 40 and he obviously has slower metabolism…i think that can be translated as “he can’t easily over-exercise and lose muscle mass” (right?).
    I’m 19…higher metabolism, and higher chance of over-exercising, plus, this is a full body circuit workout.
    my question is “is there danger of over-exercising and losing weight and muscle mass with this workout?” also, has anyone given this a try??? how’d it go?
    thanks in advance :)

  • jogonz

    Bringing this post back to life. I was wondering if the workouts done tuesday through thursday are also in the circuit training method or just the old fashioned way; one lift after the other after you’ve completed all of the reps.

  • Avelardo Jose

    I recommend you to take diets as tips, and create your own diet based on this one, that way it will be your own, and you might enjoy and feel more comfortable because you select your own food.

    I really don’t know what ingredients you might use for a protein shake, try banana shake.

  • Anonymous

    I wouldn’t recommend a banana. They are very high in carbohydrates. Most people, including myself, use a powdered whey protein that you mix with milk or water. You can usually get them from a vitamins store or a pharmacy.

  • Aary chand

    its good for being this website for look like oo7

  • Jacket

    This is an old thread but I was wondering if kb or sandbags would be a suitable substitute for weights with this workout. If so, which one would work better?

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  • Devon

    Looks like a good, well rounded workout. Just wanted to know if weight is add every week or remains constant through out the period of the workout plan.

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    Better yet, instead of worrying about a particular workout, why not use the same highly effective sports supplements the action movie and athletes use to get those physiques… check them out here:

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  • Ryan

    is every day done as a circuit, or just monday and friday?

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  • Jamie Mitchell

    Hey Steve

    it is just Mondays and Fridays that are done in a circuit, other days just normal ?

  • Xerxezzz

    In order to lift up a car you do need to look like a perfectly sculpted pretty boy…

  • Suleman Zeb

    I know I’m 5 years late, but I just want to ask. How much time a day would Daniel Craig spend working out? I’ve been following the routine for a few days now, and I’ve realized that certain days barely take 15-20 minutes (including a quick warm up just to get the blood pumping). Is that normal? Should I be giving myself more time between sets? I hope somebody answers soon. Thank you.

  • Suleman Zeb

    Also, I’m trying to avoid the gym, so I’ve substituted the exercises to be more home efficient. I have a big backpack that I’ve filled with 15 kgs to substitute for weights, and I try to add a little bit of weight for most of the stuff. However, it’s basically the same. I’m pretty strong, but I pack a lot of that unwanted fat.

  • FortyFat

    I’ve been doing something similar, though not the exact same exercises, for about a month now. So not an expert by any means. I shoot for 30 minutes but it typically goes closer to 40 because it has been kicking my butt pretty hard. As much as I try to keep rest between sets minimized, some days are closer to a minute between because I need to catch my breath. Ideally I only rest for 30 seconds or less though. What I measure as critical above all is my heart rate, which I can easily get into and maintain within the fat burning zone for about an hour total. Pretty happy with that, and as my endurance is starting to increase, I’ll be able to add to that. So I’d say keep track of your heart rate and if you can get it up to your personal fat burning BPM and keep it there for at least 30 mins, that’s a decent workout. That’s one of the nice things about circuits like this, they don’t have to take a long time each day to be a good workout. And I guess I’d much rather do something like this than run for an hour. Keep in mind that DC did this routine for like 5 months, so stay consistent and keep the faith.

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  • Shashi Suryawanshi

    wonderful information, I had come to know about your blog from my friend nandu , hyderabad,i have read atleast 7 posts of yours by now, and let me tell you, your website gives the best and the most interesting information.//////daniel craig

  • Ben Moore

    I noticed some websites stated that he has a Protein Shake AND Fruits or Nuts as a snack but on yours it says Protein Shake or Fruits and Nuts. Which one is correct?