Daniel Craig's Spectre Workout Revealed: Get Bond's Body

Amy Jul 20, 2026

The James Bond franchise is no stranger to action-packed sequences, and Daniel Craig's tenure as 007 was no exception. In "Spectre", Craig's commitment to physical fitness was evident, with his physique unprecedentedly lean and muscular. So, what exactly did it take to achieve that fitness level? Let's delve into Daniel Craig's Spectre workout and diet regimen.

the daniel craig workout program is shown in black and gold, with an image of
the daniel craig workout program is shown in black and gold, with an image of

Craig's transformation for the film was a result of a rigorous training program designed by Simon Waterson, a world-renowned trainer who has also worked with actors like Tom Cruise and Brad Pitt. Waterson's fitness philosophy, which he aptly names "The Academy", emphasizes functional strength training, mobility, and agility. Let's break down this iconic workout for James Bond fans and fitness enthusiasts alike.

Daniel Craig Workout Routine and Diet Plan: Train like James Bond
Daniel Craig Workout Routine and Diet Plan: Train like James Bond

Daniel Craig's Fitness Routine

Simon Waterson designed Craig's workout routine to focus on functional strength, stamina, and agility, befitting a secret agent like James Bond. This involved a mix of gymnastics, weightlifting, and martial arts. The workouts were intense, lasting up to three hours a day, with only two rest days per week.

black and white photos of a man doing exercises on a bench, holding a barbell
black and white photos of a man doing exercises on a bench, holding a barbell

Waterson's approach enables the body to adapt, building strength, endurance, and flexibility simultaneously. This holistic approach helped Craig maintain an athletic physique that could withstand the demanding stunts in Spectre.

Gymnastics and Mobility Training

a man holding two dumbs in his hands
a man holding two dumbs in his hands

Gymnastics plays a significant role in Craig's Spectre workout. It increases body control, flexibility, and agility. The routine includes exercises like pull-ups, push-ups, squat jumps, and handstand push-ups. It also involves mobility drills to improve range of motion and prevent injuries.

Waterson integrates yoga and Tai Chi into Craig's workouts, further improving flexibility, balance, and coordination. These mind-body practices enable Craig to control his body more effectively, making complex movements look effortless on screen.

Weightlifting and Strength Training

black and white photos of men on skateboards in different stages of doing tricks with one another
black and white photos of men on skateboards in different stages of doing tricks with one another

Despite focusing on functionality, Craig's Spectre workout doesn't skimp on strength training. The routine includes heavy lifting exercises like deadlifts, squats, and overhead presses to develop raw power and strength. Waterson employs a 5x5 scheme for these exercises - five sets of five repetitions - to build both strength and endurance.

Metabolic conditioning is also a part of Craig's strength training. High-intensity interval training (HIIT) helps Craig maintain a lean physique while improving his cardiovascular fitness. Exercises like medicine ball slams, kettlebell swings, and battle ropes are incorporated to challenge Craig's anaerobic threshold.

Daniel Craig's Diet Plan

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Beginner Weightlifting Guide, Home Gym Workout Routine, How To Start Home Workouts, Two Men Lifting Weights In Gym, Weightlifting Exercise Tips, 007 Body, Daniel Craig Body Workout, Daniel Craig Training, Daniel Craig Workout Plan

A rigorous workout routine necessitates a well-structured diet plan. To fuel Craig's intense workouts, five meals a day were scheduled, with six smaller meals on training days. Craig's diet was high in lean proteins, whole grains, and complex carbohydrates, while limiting processed foods and sugars.

The focus was on nutrient-dense foods to optimize Craig's health and physical performance. Hydration was also crucial, with Craig drinking around four liters of water daily. Here's a sample of Daniel Craig's Spectre diet:

three pictures of a shirtless man walking on the beach with his hand in his pocket
three pictures of a shirtless man walking on the beach with his hand in his pocket
Daniel Craig's James Bond Workout
Daniel Craig's James Bond Workout
the poster for agent 007 shows a man with his hand on his chest and looking at the camera
the poster for agent 007 shows a man with his hand on his chest and looking at the camera
a man riding on the back of a bike
a man riding on the back of a bike
Daniel Craig "No Time To Die" Workout Routine: Train like 007!
Daniel Craig "No Time To Die" Workout Routine: Train like 007!
Daniel Craig's 'No Time to Die' Strength and Conditioning Workout
Daniel Craig's 'No Time to Die' Strength and Conditioning Workout
a man wearing a face mask while running on a treadmill with an oxygen tube in his mouth
a man wearing a face mask while running on a treadmill with an oxygen tube in his mouth
a man sitting on the ground in front of a gym machine
a man sitting on the ground in front of a gym machine
Post by @katekier · 1 image
Post by @katekier · 1 image
a shirtless man standing in front of a mirror looking into the camera with his hands on his hips
a shirtless man standing in front of a mirror looking into the camera with his hands on his hips

Meal 1: Breakfast

Porridge oats with berries, walnuts, and almond milk

Scrambled eggs with spinach and wholemeal toast

Meal 2: Mid-Morning Snack

Protein shake with a banana and peanut butter

Greek yogurt with honey and mixed nuts

Meal 3: Lunch

Grilled chicken breast with quinoa and mixed vegetables

Fillet of fish with sweet potato and green salad

Meal 4: Afternoon Snack

Apple slices with almond butter

Protein bar and a small handful of dried fruits

Meal 5: Dinner

Chicken stir-fry with colorful veggies and brown rice

Lean beef steak with baked potato and steamed broccoli

Daniel Craig's transformation for Spectre is a testament to his dedication, discipline, and commitment to his craft. His workout and diet plan, designed by Simon Waterson, demonstrates the importance of functional strength, mobility, and a balanced approach to fitness. By incorporating elements from gymnastics, weightlifting, and martial arts, Craig achieved a physique synonymous with the iconic James Bond character. As Bond always says, "For England, James," but for the spectators, it's also for the action and physic that Craig put his all into achieving.