Daniel Craig Workout Plan

4 Weeks / 6 Days per Week / Expert

10 ratings

Workout Summary

The Daniel Craig workout plan is semi famous for sculpting Daniel Craig into the most ripped and muscled of any of the James Bond actors. James Bond is known for keeping his cool in the most explosive of situations, and he's got to be ready for anything! While you likely won't take up the mant... more

The Daniel Craig workout plan is semi famous for sculpting Daniel Craig into the most ripped and muscled of any of the James Bond actors. James Bond is known for keeping his cool in the most explosive of situations, and he's got to be ready for anything!

While you likely won't take up the mantle from Daniel Craig and star as the next James Bond, this 007 workout routine can definitely get you just as ripped as Daniel Craig if you work hard and stick to the Daniel Craig diet plan (or really any high protein, low carb diet plan).

Daniel Craig's Variety and Specificity

As you can see from the workout plan setup, there are a few different workout styles combined to get you working harder than you ever have before. There are two days where your whole body is worked, blasting you up one side and down the other.

On top of that, there are much more specific workouts mixed in between, designed to enhance individual muscle groups to produce the definition that so many people lack. While there is only 1 dedicated rest day per week, the treadmill jogging day should serve mostly to get your blood flowing and fight off some of the soreness that has accumulated.

Superset Your Way to Success

The #1 differentiator between the Daniel Craig workout routine and your standard workout routine is the heavy use of supersets (circuits) and the high number of reps.

The main component of this Daniel Craig James Bond workout plan is a full body circuit of 7 primary exercises (plus abs and cardio work) performed twice per week, isolation exercises for specific muscle groups performed 3 times per week, one day a week of stretching and light cardio, and one day a week of rest.

If you want to get lean and ripped, this Daniel Craig workout schedule is for you. You may not come across any bad guys that need a beatdown, but if you can complete a full month of the Daniel Craig workout plan, rest assured that you will be better equipped to deal with any evil villains wandering around in your gym parking lot at the end of the workout plan than you were at the beginning!

Get a James Bond body, ready to take on any opponent, and ready to race an Aston Martin with this Daniel Craig 007 workout plan. Give your body a challenge like no other, and separate yourself from the pack!

Daniel Craig Workout Plan

4 Weeks / 6 Days per Week / Expert

10 ratings
Daniel Craig Workout Plan

Daniel Craig Workout Plan

4 Weeks / 6 Days per Week / Expert

10 ratings

Workout Summary

The Daniel Craig workout plan is semi famous for sculpting Daniel Craig into the most ripped and muscled of any of the James Bond actors. James Bond is known for keeping his cool in the most explosive of situations, and he's got to be ready for anything! While you likely won't take up the mant... more

The Daniel Craig workout plan is semi famous for sculpting Daniel Craig into the most ripped and muscled of any of the James Bond actors. James Bond is known for keeping his cool in the most explosive of situations, and he's got to be ready for anything!

While you likely won't take up the mantle from Daniel Craig and star as the next James Bond, this 007 workout routine can definitely get you just as ripped as Daniel Craig if you work hard and stick to the Daniel Craig diet plan (or really any high protein, low carb diet plan).

Daniel Craig's Variety and Specificity

As you can see from the workout plan setup, there are a few different workout styles combined to get you working harder than you ever have before. There are two days where your whole body is worked, blasting you up one side and down the other.

On top of that, there are much more specific workouts mixed in between, designed to enhance individual muscle groups to produce the definition that so many people lack. While there is only 1 dedicated rest day per week, the treadmill jogging day should serve mostly to get your blood flowing and fight off some of the soreness that has accumulated.

Superset Your Way to Success

The #1 differentiator between the Daniel Craig workout routine and your standard workout routine is the heavy use of supersets (circuits) and the high number of reps.

The main component of this Daniel Craig James Bond workout plan is a full body circuit of 7 primary exercises (plus abs and cardio work) performed twice per week, isolation exercises for specific muscle groups performed 3 times per week, one day a week of stretching and light cardio, and one day a week of rest.

If you want to get lean and ripped, this Daniel Craig workout schedule is for you. You may not come across any bad guys that need a beatdown, but if you can complete a full month of the Daniel Craig workout plan, rest assured that you will be better equipped to deal with any evil villains wandering around in your gym parking lot at the end of the workout plan than you were at the beginning!

Get a James Bond body, ready to take on any opponent, and ready to race an Aston Martin with this Daniel Craig 007 workout plan. Give your body a challenge like no other, and separate yourself from the pack!

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Barbell
  • Incline Bench
  • Dumbbells
  • Dip/Chin-Up Machine
  • Rowing Machine
  • Flat Bench
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This full-body circuit day is done twice per week and is the hardest workout of the bunch, without a doubt. Warm up thoroughly, concentrate on maintaining perfect form, and try to stick with the limited rest and superset schedule but take longer rest periods and/or decrease the weight if you find your form starting to suffer. Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout should be a cinch compared to the full-body workout day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly and concentrate on maintaining perfect form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is round 2 of the full-body workout for the week! Push this one hard!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to be a very light workout focusing mainly on recovery, so do not push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This full-body circuit day is done twice per week and is the hardest workout of the bunch, without a doubt. Warm up thoroughly, concentrate on maintaining perfect form, and try to stick with the limited rest and superset schedule but take longer rest periods and/or decrease the weight if you find your form starting to suffer. Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout should be a cinch compared to the full-body workout day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly and concentrate on maintaining perfect form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is round 2 of the full-body workout for the week! Push this one hard!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to be a very light workout focusing mainly on recovery, so do not push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This full-body circuit day is done twice per week and is the hardest workout of the bunch, without a doubt. Warm up thoroughly, concentrate on maintaining perfect form, and try to stick with the limited rest and superset schedule but take longer rest periods and/or decrease the weight if you find your form starting to suffer. Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout should be a cinch compared to the full-body workout day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly and concentrate on maintaining perfect form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is round 2 of the full-body workout for the week! Push this one hard!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to be a very light workout focusing mainly on recovery, so do not push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
  • Day 6
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This full-body circuit day is done twice per week and is the hardest workout of the bunch, without a doubt. Warm up thoroughly, concentrate on maintaining perfect form, and try to stick with the limited rest and superset schedule but take longer rest periods and/or decrease the weight if you find your form starting to suffer. Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Lats / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Chest / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout should be a cinch compared to the full-body workout day.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Cool down with some light calisthenics and some static stretching.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Biceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Triceps / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Beginner
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Warm up thoroughly and concentrate on maintaining perfect form.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Expert
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Beginner
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Chest / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Lats / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Triceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Biceps / Beginner
4 sets, 15 reps
4 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
4 sets, 15 reps, 01:00 rest
4 -- --:--:-- 15 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Intermediate
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Abs / Beginner
3 sets, 15,20,25 reps, 01:00 rest
3 -- --:--:-- 15,20,25 -- 01:00
Default
Quads / Intermediate
00:10:00
-- -- 00:10:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This is round 2 of the full-body workout for the week! Push this one hard!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This workout is designed to be a very light workout focusing mainly on recovery, so do not push yourself.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Calves secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Neck secondary Traps secondary Chest primary Biceps primary Shoulders primary Triceps primary Quads primary Abs primary Hamstrings primary Lats primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Barbell
  • Incline Bench
  • Dumbbells
  • Dip/Chin-Up Machine
  • Rowing Machine
  • Flat Bench
Show All

355 people started this plan

14 Reviews

  • jadame15
    over 4 years ago
    #

  • 7daydi
    over 4 years ago
    #

    Thank you man, it's amazing plan, I start it tomorrow inchallah. thanx a lot

  • JoelJonathan
    over 3 years ago
    #

    Honestly, and this may sound strange because the Daniel Craig weight liftig workout routine is a "movie star workout", but this is probably the hardest workout I have done on the entire site (and I have done quite a few of the "expert" level workouts on the site like the 300 Workout Plan, the Spartacus Workout Plan, the 5x5 Workout Plan, the Football Workout Plan, the Extreme Mass Workout Plan, the Superman Workout Plan, etc etc etc you get the idea) If you choose challenging weights for each exercise then the supersets and high rep ranges in this Daniel Craig Workout will give you a hurting... in a good way :)

    • Ikeman83
      almost 3 years ago
      #

      did you do the lifts as a circuit or did you cycle through a superset and then move onto the next superset?

  • RK
    over 3 years ago
    #

    hey, guys started the workout today. honestly , its great . but i have a question. we do chest on day 1 and again do it on day 2 . there is not much recovery time ,any reason behind putting it on back to back days???

    • janaka
      over 3 years ago
      #

      I am on board too..This is amazing..Day one is lower pecs and Day two is upper pecs.. But i agree with u ..It is somewhat peculiar ..Let's alter few exercises here and there according to our individual needs.

    • Ikeman83
      almost 3 years ago
      #

      The full-body days are different from the individual body part days. The high-rep compound movement supersets are going to do completely different things to your body than the more focused work over the 3 intervening days.

      Also, I don't really think anyone is going to describe 60 low-weight reps of bench-press as a sufficient chest workout, which is why the work on the next day is so important.

      I don't know if you're still on the plan or not, but I thought I'd leave this note for anyone who comes by later with the same question.

  • wickdjester
    about 3 years ago
    #

    This is a great workout, intense from the start. Recommend if your try to drop some weight.

  • Mark_A
    about 3 years ago
    #

    This is definitely my favorite workout plan so far. It has everything I was looking for / trying to create on my own. High frequency weight training, full body compound lifts in a circuit, and isolated muscle group days. It's definitely hard to follow the exact workout plan with sets of 15 reps, I cut it down to 3 sets of 10 reps and it exhausted me. and switched out small things like cable fly's instead of dumbbell fly's really small stuff to switch up but this is definitely a fun diverse exercise.

  • IamEric
    almost 3 years ago
    #

    I have been trying different workouts the past few weeks and haven't stuck to any. But I started this one today and I feel very motivated to finish my 30 days of it. It has exactly what I have been looking for, which is primarily in the losing weight, getting ripped, and gaining strength. Day 1 was a great workout. I can't wait to continue!! :)

    • joe.valdes
      almost 3 years ago
      #

      did you do the lifts as a circuit or did you cycle through a superset and then move onto the next superset?

  • Arnie_89
    over 2 years ago
    #

    Hi Guys, can someone please tell me if I should do all the compound exercises on Monday and Friday as a single circuit or should I do two exercises each time as a superset and then move on to the next superset...Thanks in advance

    • TylerS
      over 2 years ago
      #

      Arnie_89 You should break it up into 3 different supersets.

      • Arnie_89
        over 2 years ago
        #

        Thanks for clearing the doubt, Tyler. It's just that many websites say that they all 7 exercises should be performed as a circuit and not as 3 supersets. I will surely try this workout as a combo of supersets. Thnx again.

Daniel Craig Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Barbell
  • Incline Bench
  • Dumbbells
  • Dip/Chin-Up Machine
  • Rowing Machine
  • Flat Bench
Show All

355 people started this plan