Daniel Craig didn’t get the James Bond body by accident. He earned it. For every Bond film — from Casino Royale to No Time to Die — Craig trained hard with expert guidance to build functional strength, power, and lean muscle. His coach, Simon Waterson, focused on explosive movement and full-body athleticism, not just posing in front of a mirror.
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This isn’t a movie magic trick. It’s a real approach to training that balances strength, speed, and durability — and you can use it too.
Why Craig’s Training Worked
Before we get into the workouts, here’s the real truth about how he prepared:
Explosive movement is key. His coach emphasized moves that make you strong and powerful — getting down low and exploding up fast.
Short, tough sessions. Craig trained with intent — not forever. Most sessions were efficient, focused, and purposeful.
Conditioning mattered. For Bond, being tough meant more than big muscles — it meant agility, endurance, and readiness for anything.
Version 1.0.0
007 Style Workout Plan
Train 3–4 days per week on non-consecutive days. Begin each session with a quality warm-up (mobility + light movement). Finish the week with at least one active rest day — light cardio or recovery work.
A — Strength + Power Training
Do 3–4 sets of each exercise with solid form and full effort. Rest 60–120 seconds between sets.
Incline Barbell Bench Press – 6–10 reps
Weighted Pull-Ups – 6–10 reps
Deadlifts – 4–6 reps
Dumbbell Clean & Press – 8–10 reps
Bulgarian Split Squats – 8–10 each leg
Battle Ropes – 30 sec bursts
This mix builds upper and lower strength, works your core hard, and keeps your heart rate up.
B — Explosive Conditioning Circuit
Complete 3 rounds of the following with 30–60 sec rest between rounds:
Slider Mountain Climbers – 30 sec
Cone Shuffles or Lateral Bounds – 30 sec
BOSU (or Stationary) Reverse Lunges to High Knee – 10 each leg
Box Jumps – 8 reps
Battle Rope Waves – 30 sec
This circuit trains speed, power, balance, and explosive agility — the backbone of Bond-style movement.
C — Strength Endurance + Accessory Work
Cable or Dumbbell Rows – 12, 10, 8
Skull Crushers or Triceps Extensions – 8–12
Barbell or Dumbbell Curls – 8–12
Lateral Raises – 12–15
Farmer Carries – 30–60 seconds
Builds muscle balance and joint control so you move strong and stay healthy.
Core + Body Control (2–3×/week)
Add one core round on training days:
Hanging Leg Raises – 10–15
Plank Holds – 60 sec
TRX Rows or Inverted Rows – 10–15
Craig’s trainer used these to keep his mid-section strong and functional — not just “ripped.”
Recovery: Don’t Skip This
James Bond didn’t train like a robot — he trained like an athlete who listens to his body. After workouts:
Stretch or foam roll tight areas.
Nutrition matters: lean protein, veggies, and good fats help you recover.
Sleep like it’s part of the workout.
Craig also used foam rolling and mobility work each day to stay loose and prevent injuries.
Nutrition Snapshot
Forget Hollywood diets — eat to fuel your performance:
Lean proteins (chicken, fish, eggs)
Complex carbs (sweet potatoes, brown rice)
Healthy fats (nuts, olive oil, fish)
Veggies & hydration all day
Your body only performs as well as your fuel. Eat clean nutrition.
Final Notes
This updated plan blends the original strength splits with actual trainer-inspired circuits that helped Craig shape up for five Bond films. It’s smart, grounded, and built around functional athleticism, not vanity. Train with purpose, attack every session, and get stronger day by day.
Stay hard. Stay focused. And train like you’re ready for whatever life throws at you.
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