Daniel Craig Skyfall Workout

Daniel Craig Skyfall Body

Daniel Craig has done it again by getting into tremendous shape for the new bond movie. Skyfall is Daniel Craig’s third outing playing James Bond. Craig’s first was Casino Royale and second was Quantum of Solace. In both movies Daniel Craig came in for filming in amazing physical condition.

Muscling up for Skyfall would be Craig’s biggest challenge yet. This is because Craig let himself wither away in his previous movie, Cowboys and Aliens. Therefore Craig would have to start from scratch to build up his scrawny body. As well at the age of 43, Craig feels he is already getting too old to cope with the extreme physical demands of playing James Bond.

Daniel Craig Height and Weight – Before Filming Skyfall

daniel craig cowboys and aliens

Daniel Craig stands 5’10 tall and was down to 160 lbs for Cowboys and Aliens. As you can see Craig appears very slim and lacks the muscular and dominant look that he displayed as James Bond. Craig actually lost weight on purpose for this role as he felt he needed to be scrawny to play a cowboy. He accomplished this by eating a low calorie diet in conjunction with absolutely no weight lifting. Consequently he lost a good deal of muscle. The studio head was not happy with Craig’s weight loss and thus ordered him to gain weight for Skyfall.

Gaining Muscle for Skyfall

daniel craig skyfall body

Daniel Craig desperately needed to gain some serious muscle for Skyfall. His bosses actually wanted him to gain 15-20 lbs before filming began. Fortunately for Craig he had muscle memory on his side. Therefore he would be able to gain muscle quicker than expected once he starts hitting the weights and upping his calorie and protein intake.

Step 1 – Increase Calorie and Carb Intake

Daniel Craig was very lean after filming Cowboys and Aliens. Since he was so skinny his body had actually become primed to build muscle and gain weight. You see after a period of intense calorie restriction all kinds of anabolic hormones and receptors get up regulated. Therefore once you begin eating normally again you are able to direct a lot of nutrients to building muscle.

With that said Craig still needed to be careful not to consume too many calories. At the age of 43 Craig is more susceptible to fat gain due to lowered testosterone levels. Therefore he needed to keep his calorie intake close to around maintenance. For building muscle 16 calories per pound of target body weight is a good amount to shoot for. Depending on your activity levels you may need to go lower or higher. For Daniel Craig’s target weight of 180 lbs this amounts to 2880 calories per day.

When eating at a calorie surplus or maintenance you should be getting most of your calories from carbs. Carbs will help maximize your glycogen stores which will maximize the anabolic growth signalling. In addition plenty of carbs will give you more energy to train hard and plenty of carbs will improve sleep and rest.

Step 2 – Adequate Protein

Consuming plenty of protein is very important for building quality muscle. Daniel Craig made sure to include plenty of protein into his diet to allow for muscle growth to occur optimally. In addition, protein can be very helpful to avoid gaining fat. This is because protein is the most filling macronutrient. Low protein meals tend to welcome overeating. As well protein is very hard to store as fat because it is so metabolically costly.

A high protein intake was a key strategy in Daniel Craigs transformation. Younger folks can tend to get away with less protein and still build muscle efficiently. However, as you get older giving protein more priority helps to build muscle while avoiding fat gain. A good protein intake to shoot for is one gram per pound of goal body weight. For Craig’s goal weight of 180 lbs this was 180 grams of protein per day.

Step 3 – Intense Strength Training Regime

In order to trigger muscle growth Craig had to lift heavy weights 3-4x per week. At the age of 43 Daniel Craig was unable to handle or even benefit from training 5-6x per week. This is because as you get older your recovery abilities become reduced. As a result, you need to limit the training sessions to no more than 3-4 per week. As well, you need to limit the duration of each workout to 45-60 minutes.

Daniel Craig Height, Weight and Body fat Percentage in Skyfall

Daniel Craig Body Fat Percentage in Skyfall

In Skyfall Daniel Craig muscled up to 180 lbs at 5’10. Craig’s body fat percentage is around 10% which is considered very lean. Craig has visible abs, a clean line down his chest and a very defined jaw line. These three traits are very indicative of a low body fat percentage. 10% body fat is a great goal for guys to shoot for. At 10% and solid muscle development you will blow most people away. As well, maintaining a low body fat will ensure that you look great in nice, stylish clothes by having that crisp GQ look.

Now if Craig was 8% body fat or lower we would see more vascularity through his arms, legs and lower abs. As well his abs would be much more shredded. This level of definition while impressive is probably not necessary. As well, if you drop down to 6-8% body fat you start to appear quite a bit smaller. This is because it can be rather challenging to hold onto muscle at such a low body fat.

Daniel Craigs Workout for Skyfall

With little information on Daniel Craig’s actual workout routine I can only speculate as to what he actually did. Fortunately, I have helped hundreds of men transform their bodies into the condition of Daniel Craig, Ryan Reynolds and Chris Evans. As well, I have gotten into very similar condition as Daniel Craig as demonstrated below. I would say the only difference is that I am carrying about 7 more pounds of muscle.

Daniel Craig Workout for Skyfall

Workout A – Chest & Triceps

Incline Barbell Bench Press: 4 sets x 6-10 reps (3 minutes rest between sets)

Flat Barbell Bench Press: 3 sets x 6-10 reps (3 minutes rest between sets)

Low Incline DB Flyes: 4 sets – 12, 10, 8, 6 (30-60 seconds rest, same weight each set)

Skull Crushers: 3 sets x 6-10 reps (2 minutes rest between sets)

Rope Extensions: 2 sets x 8-12 reps (1 minute rest between sets)

Workout B: Back & Biceps

Weighted Pull ups: 4 sets x 6-10 reps (3 minutes rest between sets)

Deadlifts: 3 sets x 4-6 reps (3 minutes rest between sets)

Cable Rows: 4 sets – 12, 10, 8, 6 (30-60 seconds rest, same weight each set)

Barbell Curls: 3 sets x 6-10 reps (2 minutes rest between sets)

Incline Dumbbell Curls: 2 sets x 8-12 reps (1 minute rest between sets)

Workout C: Shoulders & Legs

Seated Dumbbell Shoulder Press: 4 sets x 6-10 reps (3 minutes rest between sets)

Lateral Raises: 3 sets x 8-12 reps (2 minutes rest between sets)

Upright Row: 4 sets – 12, 10, 8, 6 (30-60 seconds rest, same weight for each set)

Bulgarian Split Squats: 3 sets x 6-10 reps per leg (2 minutes rest between sets)

Standing Single Leg Calf Raises: 3 sets x 10-15 reps per leg (1 minute rest between sets)


Workout 3x per week on non consecutive days. Example – monday, wednesday and friday.

What about abs?

Abs should be trained 2-3x per week for maximum development. For a great abs workout routine that will build a full developed 8 pack then try my V-Abs Workout.

Full Blown Muscle Building Course

If you want to take things further and follow a precise system to building muscle in an aesthetic and proportionate way then check out the Kinobody Muscle Building Course. This program will show you how you can get extremely strong, gain muscle and maximize sex appeal.


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  1. Bud

    Greg I would like to do this workout however I like training each muscle twice a week. Could I mix and match some from workout a and workout b. Example incline machine fly skull crushers barbell curls. Then the next work bench press cable rope downs incline DB curls?

  2. Dennis

    Hi Greg,

    I am 46 years old and did the Craig workout you outlined for about 12 weeks. I was pretty happy with the results but was a bit reluctant to only hit certain body parts once a week. I was also disappointed I didn’t get as shredded as I would have liked. I got strong and gained size but no vascularity and hardness. Any suggestions?

  3. Vadim

    Just read your article, thanks for the post! I’m 6′ @ 195lbs, average build and have some excess fat at the stomach. Should I gain some mass, then cut? I ask because you say Daniel Craig moved up in weight… I’m coming from above. Just not sure about calories I need – say desired weight is 190, should be 16*190? THANKS!

  4. Matt

    So I have been wanting to gain size for a while now, yet stay lean (I trust my diet plan now). I am basically looking to go from scrawny to brawny. Daniel Craig being a favorite of mine I am stoked to try this out. Just curious if there is any other recommendations on how to use this to bulk or just keep to this plan.

    • Greg

      Keep exactly to the plan here Matt. I’ve had a lot of people email me that they’ve had awesome results with this workout program by the way.

    • Greg

      No that’s not how you train for strength and muscle growth. You should be pushing yourself hard on weighted pull ups and striving for more weight each workout. If have to be challenging yourself and improving. It’s not about burning your muscles out.

  5. Jonny

    Hey Greg,
    I bought your GGMB program a few months again and implemented it for about 2 months, seeing pretty good results. I have since had surgery (10 weeks ago) and about to recommence training, striving for an effective lean bulk again. For some reason this Skyfall workout routine of Daniel Craig’s appeals to me more than the strength & density routine outlined in your program. Which of the two do you think would be best for me to utilise over the next few months? As i mentioned in an earlier comment, I am 178cm, 68kg and ~8-9% BF.

    Thanks Greg!

    • Greg

      Both programs are really great, I think you’ll see better long term results with the strength and density routine from the greek god program though. This is because it works better for making strength gains.

  6. Bud


    Two questions. Can I sub out skull crushers with weighted dips? Also can I use your new build sleek powerful leg routin on routine C?

    • Greg

      That will be a lot more strenuous. I don’t recommend more than two heavy pushing movements. Yeah you can do that on Workout C but then you’ll have to add some shoulder work to Workout A and B.

  7. Logesh

    I am very impressed that you published how to built muscle and structure like daniel craig, i have one query that, i have very low inner chest and outer chest at the part of lower chest which makes me look very strange when i wear tight clothes… can you pls suggest how to develop it.

  8. Hey Greg just wondering the rope extensions on chest and tris is that overhead extensions or rope press downs. Thanks in advance

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