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Daniel Craig Workout Plan
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Daniel Craig Workout Plan

4 Weeks / 6 Days per Week / Expert
  • Gain Mass
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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10 ratings
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  • Week #1
  • Week #2
  • Week #3
  • Week #4
  • Day #1
  • Day #2
  • Day #3
  • Day #4
  • Day #5
  • Day #6

Daniel Craig Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
4 15 None
Squat   Video icon
4 15 01:00
4 15 None
Chin-Up   Video icon
4 15 01:00
4 15 None
4 15 None
4 15 01:00
Crunch   Video icon
3 15,20,25 01:00
3 15,20,25 01:00
3 15,20,25 01:00
Rowing   Video icon
00:10:00 None

Notes:

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.

Daniel Craig Chest & Back Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
Chin-Up   Video icon
3 10 01:00
3 10 01:00
3 10 01:00

Notes:

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

Daniel Craig Legs Workout

Exercise Sets/Distance Reps/Time Rest (min)
Squat   Video icon
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00

Notes:

Cool down with some light calisthenics and some static stretching.

Daniel Craig Shoulders & Arms Workout Plan

Exercise Sets/Distance Reps/Time Rest (min)
3 10 01:00
3 10 01:00
3 10 01:00
3 10 01:00

Notes:

Warm up thoroughly and concentrate on maintaining perfect form.

Daniel Craig Full Body Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
4 15 None
Squat   Video icon
4 15 01:00
4 15 None
Chin-Up   Video icon
4 15 01:00
4 15 None
4 15 None
4 15 01:00
Crunch   Video icon
3 15,20,25 01:00
3 15,20,25 01:00
3 15,20,25 01:00
Rowing   Video icon
00:10:00 None

Notes:

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

Daniel Craig Light Stretching & Cardio Workout

Exercise Sets/Distance Reps/Time Rest (min)
00:30:00 None

Notes:

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

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Calves blue Lowerback blue Glutes blue Hamstrings blue Hipflexors blue Shoulders blue Triceps blue Biceps blue Forearms blue Middleback blue Abs blue Lats blue Chest blue Neck blue Traps blue Quads orange Chest orange Lats orange Abs orange Biceps orange Triceps orange
14 Reviews Rate this plan
jadame15
over 3 years ago #

7daydi
over 3 years ago #

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

JoelJonathan
almost 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 :)

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14 Reviews
  • jadame15
    over 3 years ago #

  • 7daydi
    over 3 years ago #

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

  • JoelJonathan
    almost 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 :)

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    • Ikeman83
      about 2 years ago #

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

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  • RK
    almost 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???

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    • janaka
      almost 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.

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    • Ikeman83
      about 2 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
    over 2 years ago #

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

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  • Mark_A
    over 2 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.

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  • IamEric
    about 2 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!! :)

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    • joe.valdes
      about 2 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
    about 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

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    • TylerS
      about 2 years ago #

      Arnie_89 You should break it up into 3 different supersets.

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      • Arnie_89
        almost 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.

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