Daniel Craig's intense circuit routine helped him develop lean muscle mass. He has one of the best chest and trap muscles in Hollywood.

Daniel Craig’s workout routine focuses on a comprehensive training routine that works out his entire body. His routine provides him with endurance, speed, and strength, but doesn’t give him unsightly size and bulk. “I needed to get as fit as I possibly could [for Quantum of Solace],” Craig told the British press at the time. “Although I was big and muscled last time, I was actually not as fit as I am now.”

Every Monday and Friday, Craig performs a full-body power circuit and then the rest of the week he hits every body part including chest, back, shoulders, arms, and legs. Circuit training is a workout that combines cardiovascular fitness and resistance training. With circuit training, you can get maximum results in minimum time and it will get your metabolism soaring. As you can see below, Craig does a lot of compound exercises in his routine, doing exercises like the clean and press, dips, and squats, among other workouts. Compound movements are exercises that work several different muscles and joints at the same time. Compound exercises engage the largest and strongest muscles of the body. As a result, they provide the largest muscle gains and stimulate the release of testosterone and growth hormones. They are the best types of exercises to build lean muscle mass. Isolation exercises have their benefits too, especially when it comes to muscular definition, but compound exercises should be done more often in most routines. Craig also devotes two full days to stretching. Keeping your muscles and joints loose and flexible are very important when it comes to fighting off injury.

Monday- Full Body: Perform 3 total sets of the circuit, 10 reps of each exercise

Clean and Press
Weighted Knee Raises
Weighted Situps
Pullups
Incline Pushups
Tricep Dips

Tuesday- Chest and Back: Perform 4 total sets of the circuit, 10 reps of each exercise

Incline Bench Press
Pullups
Incline Pushups
Incline Pec Flys

Wednesday- Legs: Perform 4 total sets of the circuit, 10 reps of each exercise

Squats
Straight-Leg Deadlifts
Hamstring Curls
Weighted Lunges

Thursday- Shoulders and Arms: Perform 4 total sets of the circuit, 10 reps of each exercise

Incline Biceps Curls
Tricep Dips
Lateral Raises
Shoulder Press

Friday- Full Body: Perform 3 total sets of the circuit, 10 reps of each exercise

Clean and Press
Weighted Knee Raises
Weighted Situps
Pullups
Incline Pushups
Tricep Dips

Saturday: Stretching and easy cardio

Sunday: Stretching

Daniel Craig’s diet consists of three meals and two snacks per day. He also makes sure that he has a post-workout snack to refuel his glycogen and replenish his muscles with much needed nutrition. He drinks two liters of water each day along with two pieces of fruit. He avoids simple refined carbs after 5 PM. As you can see below, Craig gets an ideal amount of nutrients in his diet, especially when it comes to his protein. He definitely has enough protein in his diet to recover and build his muscles up from his vigorous workout.

A typical day of Daniel Craig’s diet looks like this:

Breakfast: 2 Poached Eggs, 2 Pieces of Whole Wheat Toast

Snack: Protein Shake with Fruit

Lunch: Meat/Fish with Brown Rice or a Baked Potato

Snack: Protein Shake or Yogurt with Nuts

Dinner: Meat or Fish with Green Vegetables like Salad, Spinach, or Broccoli

Craig makes sure he doesn’t restrict himself too much, allowing himself to drink alcoholic beverages on Fridays and Saturdays.

Source

http://www.menshealth.com/mhlists/James_Bond_workout/index.php

http://www.squidoo.com/daniel-craig-workout