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 Craig’s 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.

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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 Greek God Program. This program will show you how you can get extremely strong, gain muscle and maximize sex appeal.


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  1. Karl Pfefferle

    About how long will it take to achieve this? I’m about 5’9 1/2 and weigh about 160 lbs. I’m already pretty fit, but I need to add some size to my arms and shoulders. Taking whey protein isolate about 4 times a day. How long did it take Daniel Craig. We’re about the same body frame.

    • I train through colds, unless I feel really sick! But first I’d day 3 complete rest days (maybe just light walking) and then I’ll hit my workouts normally. Usually I’ll be completley healthy after 3-5 days of having a cold though.

  2. dino


    Great article, i am currently 6ft 2 and 196lbs should i shred first and then follow this workout? Or is there a good way to build muscle and shred fat? If i should shred first what weight should i aim to be before following this workout? And finally in the picture above (of yourself) what is your bodyfat percentage?


    • If you have fat to lose, your best bet is to focus on fat loss, get lean, and then focus on gaining muscle. I would definitely suggest checking out my warrior shredding program. It is a full blown course for getting shredded while building strength and muscle density. Your weight will come down, but you’ll be getting stronger during the process.

  3. Greg,
    I’ve been following this routine for a little over a month now. I do however have some questions regarding back day. I do my warm up sets for the chins, and then I also do three warm up sets for the deadlifts. Is this necessary after already having warmed up my back from the chins or am I adding unnecessary volume to the exercise?

  4. kevin

    Hi Greg, great article! SO, heres what im currently dealing with. Im 17, 5’9 weighing in at about 159-161 (haven’t weighed myself in a while). I guess you could say im “skinny fat”, most of my body fat goes towards my rear and my thighs. Now, I REALLY want Craigs body, but how can I achieve this. I was thinking jogging 1-3 miles every night for 6 days a week (im a runner), or the INSANITY program ( a very intense cardio regime) for at aleast 3 days a week for cardio, and then the mentioned A,B,C workouts Mon,Wed,Fri. I have a pretty strict diet plan as well, no refined sugars or flour, only lean foods, fish, meat, nuts, veggies, brown rice, fruits ext. 3 meals 2 snacks dividing macros to 40% protein 40% carbs and 20% fats,not exceeding 2100 calories…. should i up the calorie intake, if so by how much given my age, weight ext. So, what do you think of my plan? how should I adjust? will this plan help me lose BF % and gain lean muscle? Am I doing everything completely wrong (probably), and can I achieve the same results in at least 6-7 months.

    • You seem very dedicated. Calorie intake looks pretty good for fat loss. You might eventually have to go down to 1900 to 2000%. I would also suggest dropping protein to 35% and upping fat to 25%. That will help more with testosterone.

      But your main issue is that you’re doing way too much! I would cut back to only two running sessions per week – 3 lifts per week – and 2 rest days or low intensity exercise days (yoga/walking). If you train too hard on a diet, you’ll overtrain and burn out.

  5. Mark

    Hey Greg, I’m around 6’1 tall and weigh about 185 pounds, with a bit of a gut, would you reccomend trying to shred that down before starting this workout or will this be an acceptable place to start?


    • You can do this workout while cutting. I’d just reduce the number of sets. So drop the last set of each exercise. And you’ll want to drop the calories down.

  6. SteveJ

    Hey, Greg. Two quick questions, if you would:

    1.) I noticed that on the workout days, you grouped exercises together so that you do all exercises of each major muscle are done one after the other (ex. all chest exercises done first, then the ones that focus more on triceps). For the past few months, I was using a system where I’d alternate (ex. chest, tricep, chest, tricep, chest) to give each a little extra rest in between. Does it really matter either way, or would you recommend one over the other?

    2.) As much as I dislike it, the weight room at my school is pretty small, and they don’t even have a pull up bar. I’d been substituting heavy pull downs, but as the school year draws to an end, I might not be able to get in as often as I’d like and I’m still trying to get a pull up bar for home. In the meantime, however, could you recommend some variations of that workout that I can do with minimal equipment, but can still build strength in the same areas?

    Thanks a million, Greg. Your site has been the best fitness resource I’ve ever had on my journey towards a more perfect physique.


    • 1) No, don’t do it that way. Training triceps before a chest exercise will mess up with your strength. Always do the bigger muscle groups first.

      2) You can think of some variations yourself. Just any exercise that works the same movement or muscle group you can switch to.

  7. ash

    So what about when changing the exercise e.g.at workout b there’s cable rows and then barbell curls but in the cabel rows theres 4 sets with the option to rest 30- 60 seconds between them so after doing the 4th one do you rest 30-60 or continue to cable rows? thanks.

  8. John

    Hey Greg!

    First off, thanks for providing this workout routine. I just started following this last week.

    I am currently 5’10 at 145, and am looking to gain some mass; however, I have been unable to increase my mass/weight beyond 145, regardless of how much I eat; I find it very hard to gain muscle mass since I have such a skinny build and was hoping to get your feedback and advice. Thanks!