How Each James Bond 007 Actor Built Their Signature Body

How Each James Bond 007 Actor Built Their Signature Body

Paul Jenkins MSc

After several delays, Bond is back on the big screen this September with No Time to Die. It’s
predicted to be one of the biggest box office hits of the year, with Daniel Craig reprising his
role as 007 for the very last time.

But have you ever wondered how the Bond actors prepare for the role?

For any Hollywood actor, training and preparation is a must for a character like James Bond. Any action hero needs the stamina, strength and agility to keep up with such a physically demanding role.

Throughout the years, there have been six ‘official’ actors who have played the stylish secret
agent, with David Niven also starring in a parody version of Casino Royale in 1967.


To coincide with the release of the film, Paul Jenkins M.Sc., CEO of DNA Lean,
Sheffield based sports nutrition company, has put together a series of workouts.

Do you want the six-pack of Daniel Craig, or the hallmark broad shoulders of Roger Moore?
For each actor, you’ll find four easy steps to follow, along with reps and sets to help build your Bond body.

Sean Connery

A classic blend of masculinity and sophistication, 007 Sean Connery is recognised for his burly
chest and strong arms. As such, here is a workout to help you look like the original 007.

3 x 12 rep sets of decline bench-press presses
3 x 12 rep sets of Cross-bench dumbbell pull-overs
3 x 12 rep sets of E-Z barbell preacher curls
3 x 12 rep sets of E-Z barbell skull-crushers

David Niven

With a long history of service in the British military, David was disciplined when it came to
physical fitness. Here are four exercises based on Niven’s physique, even if he only played
Mr Bond once.


3 x 30 rep sets of burpees
3 x 20 rep sets of wide grip push-ups
3 x 20 rep sets of crunches
3 solid minutes of shadow-boxing

George Lazenby


A well-versed martial artist and all round bad-ass, George's reputation for working out
preceded him. Get Lazenby’s look with these four simple-steps:

3 x 30 rep sets of burpees
3 x 20 rep sets of wide grip push-ups
3 x 20 rep sets of crunches
3 x 2 minute rounds of non-stop shadow-boxing


Learn more > Hypertrophy: What Type of Training Stimulates Muscle Growth?


Roger Moore

Moore was not only known for his broad shoulders, but for his ability to woo the ladies. Here is a workout crafted for one of the most charismatic Bond actors:

3 x 12 rep sets of Seated Military press
3 x 12 rep sets of seated side-lateral dumbbell raises
3 x 12 rep sets of wide-grip chin-ups
3 x 12 rep sets of pec deck machine

Timothy Dalton

A real-life Welsh super-hero, with chiselled cheek bones, Dalton had an explosive athletic
physique. Follow these exercises to look the part:

3 x 12 rep sets of barbell squats
3 x 12 rep sets of standing broad jumps
3 x 12 rep sets of reverse-grip pull-ups
3 x 12 rep sets of flat barbell bench-presses

Pierce Brosnan

With his deep, stern voice, Brosnan commanded viewers’ attention while being one of the
most super-fit secret agents of all time. Why not try these workouts to match his look:

3 x superset: 10 rep sets of push-ups, immediately followed by 10 reps of parallel bar dips
3 x superset: 10 rep sets of leg extensions, immediately followed by 10 reps of leg press
3 x superset: 10 rep sit-ups, immediately followed by 10 reps of leg raises
3 x superset: 10 reps barbell curls, immediately followed by 10 reps of Tricep push downs

Daniel Craig

Widely recognised for his signature six-pack and muscular pectorals, Daniel Craig has a
highly sought-after body. Recreate his iconic beach scene after completing these exercises:

3 x 15 rep sets of Hanging knee raises
3 x 15 rep sets of Abs roll-out
3 x 12 rep sets of Dumbbell bench-presses
3 x 12 rep sets of Dumbbell flyers

Since No Time to Die is Daniel Craig’s swan song, who will take on the reins in the next
Bond film? Tom Hardy, John Boyega and Regé-Jean Page have all been rumoured to be in
line for the role. All have very different physiques, so it’ll be interesting to see what training
they undergo to get ready to play cinema’s smoothest spy.

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