Daniel Craig’s (Casino Royale) Workout Routine & Diet – His Physique, Muscles, Fitness & Weight Training

Daniel Craig workout

Daniel Craig is a very popular English actor, earning worldwide fame for his role as James Bond in Casino Royale.

Being an action star, you will notice that he is extremely muscular and well-built – an athletic powerhouse.

Can you believe that Daniel is the first Bond to be born after the James Bond series began?

That doesn’t make him the youngest actor ever to have played Bond though.

He was only 38 when he acted in Casino Royale.

It was George Lazenby who was just 30 when he played Bond in On Her Majesty’s Secret Service in 1969!

Daniel is the longest-running actor to portray Bond though – all of 15 years!

He is also the fittest Bond so far in the franchise, and oh, so stylish!

How has he done it?

Well, his workout schedule and diet routine have been the rage for people to watch since he has been ‘Bond’.

You can expect that he would have cut out all processed food and carbs.

We are going to show you how Daniel Craig has kept in shape – because after all, his name was Bond – James Bond.

Daniel Craig’s Workout & Diet Plan

Current Stats

  • Weight: 78 kg./172 pounds
  • Birthday: 2 March 1968
  • Birthplace: Chester, Cheshire, England
Awards and Accomplishments:
Ashland Independent Film Festival
  • 2005 – Winner – Best Acting Ensemble: Feature Sorstalanság (shared)
BAFTA/LA Britannia Awards
  • 2012 – Winner – Britannia Award for British Artist of the Year
Berlin International Film Festival
  • 2000 – Winner – United Kingdom
British Independent Film Awards
  • 2007 – Winner – Variety Award
  • 2000 – Winner – Best Actor for Some Voices
Broadcast Film Critics Association Awards
  • 2013 – Winner – Best Actor in an Action Movie Skyfall
Edinburgh International Film Festival
  • 1998 – Winner – Love Is the Devil: Study for a Portrait of Francis Bacon
Empire Awards, UK
  • 2007 – Winner – Best Actor for Casino Royale
Evening Standard British Film Awards
  • 2007 – Winner – Best Actor for Casino Royale
Golden Camera, Germany
  • 2009 – Winner – Best International Actor
Golden Schmoes Awards
  • 2006 – Winner – the ‘Breakthrough Performance of the Year’
London Critics Circle Film Awards
  • 2005 – Winner – British Actor of the Year for Enduring Love
San Diego Film Critics Society Awards
  • 2017 – Winner – Best Comedic Performance in Logan Lucky
Sant Jordi Awards
  • 2007 – Winner – Best Foreign Actor for Casino Royale and Enduring Love
  • 2019 – Selected to receive a star on the Hollywood Walk of Fame in 2019

Workout Principles of Daniel Craig

To get a body like Daniel Craig there are a couple of principles to follow. Because getting jacked isn’t just a simple matter. But if you are willing to do the work, you can also get a killer body as he did.

  • The basic principles that Daniel followed were a mix of weight training and cardio.
  • The James Bond workouts also put zero emphasis on developing size, but rather on building dense muscle. This was accomplished by doing low repetitions and high weights. Daniel’s routine probably consisted of squats, benches, overhead presses, deadlifts, chin-ups, and power cleans.
  • Then there’s his diet. As a very attractive lean guy, he no doubts counted his calories. He wouldn’t have used carb-loading or ketosis programs.

Danielle Craig’s Training Methods

Daniel Craig has a personal trainer, Simon Waterson.

Simon knows how to get a guy to look ripped – Craig has often been praised for his excellent physique in the Bond movies.

The conditioning coach said that Daniel maintained his physique by eating turmeric, kimchi, and black coffee for breakfast before he hit the 30 minutes HIIT workouts.

Simon Waterson, who has trained Daniel since 2005, wrote a fitness manual on how to achieve the Bond look.

And Simon did just that for Daniel. Daniel even said, “Without Simon’s help and guidance, I wouldn’t have made it through 15 years of playing James Bond.”

Simon Waterson devised a plan for Daniel that had diversity in it and that would suit the role of Bond.

Posture, movement, definition, confidence, and functioning muscle were all at the top of the list.

Daniel’s workouts were a blend of powerlifting and plenty of compound exercises as well.

In fact, Simon and Daniel trained a lot together, because it was easier – they were able to push each other.

Waterson says, “Even now, I still can’t believe the physical changes Daniel achieved. It just shows that with willpower and dedication you can achieve anything.”

Daniel Craig’s Workout Routine

Daniel Craig scheduled all his workouts under the dedication and professional guidance of Simon Waterson.

Daniel Craig’s workout routine was not split into the tradition of doing one body part for each day.

Rather, he did circuit training that focuses on full-body development. The movements included compound movements that helped to work the whole body.

Daniel does tough workouts five days a week.

Then he has the weekends to recover and rest. He will do just light exercises and some stretching.

These helped his body to recover from the intense workouts. This enabled him to start the new week feeling refreshed.

Daniel believes in proper warm-up sessions and cool-down sessions before and after his main workouts. He will warm up by doing something like rowing or jogging.

Day One: Chest and Triceps

Warm-up: 10-minute jog

Power Circuit: ‘3 Rounds’ – 10 Reps of each

  • Incline Bench Press
  • Skull Crushers
  • Incline Push-Ups
  • Dips


  • Flat Bench Press – 5×10
  • Overhead Triceps Extension – 3×10
  • Close Grip Bench Press – 3×10
  • Chest Flys – 3×10

Day Two: Shoulders and Traps

Warm-up: 10 minutes cardio of choice

Power Circuit: ‘3-Rounds’ – 10 Reps of each

  • Clean and Press
  • Chin Ups
  • Dumbbell Shrugs
  • Push-Ups


  • Military Press – 5×10
  • Barbell Shrugs – 3×15
  • Shoulder Front Raise – 3×10
  • Arnold Press – 3×10

Day Three: Legs and Calves

Warm-up: 10-minute jog

Power Circuit: ‘3 Rounds’ – 10 Reps of each

  • Jump Squats
  • Calf Raises on Raised Surface
  • Box Jumps
  • Jumping Lunges


  • Back Squat – 5×10
  • Calf Raises (Weighted) – 3×20
  • Weighted Step Ups – 3×12
  • Hamstring Curls – 3×10

Day Four: Back and Biceps

Warm-up: 10 minutes cardio of choice

  • Power Circuit: Wide Grip Pull-Ups
  • Hammer Curls
  • Push-Ups
  • Bent over rows


  • Deadlift – 5×10
  • Preacher Curls – 3×10
  • Lat Pulldowns – 3×10
  • Cable Rows – 3×10

Saturday – Stretching and Light Cardio

Weekends consisted of light cardio like jogging or walking, etc. for the body to recover. There was no weight lifting during weekends – just to keep the blood flowing. He would have a cheat meal on Saturday.

Sunday – Stretching and Light Cardio

Daniel did stretching and cardio on Sunday. A cardio session after a cheat day helped to burn off the extra calories.

Daniel Craig’s Diet

Daniel followed a plant-based diet on Mondays. He would go pescatarian (no meat, but fish) on Tuesdays.

For Wednesday he would incorporate white meat into his eating.

Thursdays would be vegetarian and Fridays he would treat himself to some red meat.

Here is a sample diet plan of what Daniel Craig followed.

Usually, his meals consisted of around 50% of proteins, 30% of healthy fats, and 20% of carbohydrates.


Eggs and Toast – 2 Poached eggs, not fried. 2 slices of toast. He doesn’t eat white bread, opting for whole wheat bread.


He enjoys a protein shake as a snack.

He might add fruit to it sometimes. Sometimes, instead of his protein shake, he would eat fruits and nuts for essential nutrients and fats.


Meat would be some chicken breast, fish, eggs, or other protein-rich meat options.

He would have that with brown rice, and baked potato with the skin on occasionally.


Another protein shake.

Yogurt with nuts


Daniel liked to have meat twice to get in as much protein as possible. He would have grilled chicken or grilled fish for dinner.

He would have the meat with some leafy green veggies.

Daniel Craig Supplements and Recommendations

Daniel included some essential supplements to achieve his look.

Another important factor was getting sufficient sleep to help the body to repair and build muscles quickly.

Daniel slept for at least 7 to 8 hours every night.

Recommendations of Daniel Craig

Here are some recommendations that helped Daniel Craig reach his muscle goals:

He doubled his carb and calorie intake

To build muscles, scientifically, you need to target 16 calories per pound of your body weight.

Daniel increased his calories by increasing his carb intake.

He ensured he got sufficient protein

Sufficient protein intake is vital for increasing muscle mass. It also helped him to cut the fat, keeping him fuller, for longer.

”I gave up smoking and exercised 5 times a week”

Daniel Craig says it is important to give up your bad habits that can hamper your goals.

The importance of supplements and a good night’s sleep

Daniel included some essential supplements (see above) to achieve his look.

“I like going to the gym every day because I’m in physiotherapy every day”Daniel Craig