007 Spy Kit: Workout And Diet Plan To Build A James Bond Body

Brad Borland
Written By: Brad Borland
November 12th, 2012
Updated: January 15th, 2018
Categories: Workouts Celebrity
208.4K Reads
How would a spy like James Bond stay at his peak? This workout provides you with the specifics to look great and have the athleticism to match.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
  • Training Level
  • Program Duration12 weeks
  • Days Per Week
  • Time Per Workout60-75 minutes
  • Equipment Required
    Bands, Barbell, Bodyweight, Cables, Dumbbells, Machines
  • Target Gender Male
  • Workout PDF Download Workout

Workout Description

Enjoy this workout? Learn more about Brad Borland at the Workoutlab.net.

If you are like me you are fairly stoked for the new James Bond movie Skyfall hitting theaters soon. If you need a little change from the superhero/supervillian, Batman and Avenger stuff, then you are ready for an action spy thriller with style, action and the ever so anticipated twisted plot.

Of course this inspired me to think about how a spy like 007 would train and eat when not kicking ass and saving the world and the girl. How would he schedule his time, workouts and meals? What strategy would he put into action to stay in shape (or maybe initially get into that kind of shape in the first place)?

I came up with my own list of requirements needed to accomplish the mission of being a functionally fit, mobile spy with the side effect of looking pretty damn good at the same time.

  1. Very little equipment needed: A double O doesn’t have the time or patience to look for an upscale, fully stocked gym. More importantly, he can’t afford to wait around for popular pieces of equipment when doing circuits or supersets.
  2. Full of variation: Not only will variation keep the body guessing, adapting and changing but it will also allow for easy and practical substitutions when other equipment or areas are not available. This will serve him well when he needs to think quickly on his feet.
  3. Time efficient: The workouts must be relatively short in duration. By keeping his workouts from 45 minutes to an hour long he will ensure he are putting in the correct amount of work and intensity which leads us to our next point.
  4. Intense: Since he is watching the clock intensity will be at an all time high. However, this will only result in more muscle built and more fat lost.
  5. Functional: Functionality is a must for this type of life. Not only will it serve him well on missions but it will also help stay fit and injury-free during everyday activity. As a side benefit, this will also make the training fun and keep motivation levels high.
  6. The diet must be practical: A double O is busy so a diet that requires a ton of preparation and cooking is not in the plans. Meals need to be quickly made and easily accessible.
  7. The diet must be mobile: Meals should be transportable and ready to eat. The last thing he needs is to be caught off guard and having to turn to unhealthy options. If he does find himself trapped, he will know where to go to find the best alternatives.

The James Bond Workouts

Do workouts A, B, C and D once per week (such as Monday, Tuesday, Thursday and Friday) with Wednesday and weekends off. On off days fell free to partake in other activities outside of the gym.

For HIIT cardio start with a 2-3 minute warm-up then do 30 seconds of high intensity work then 2 minutes of low intensity. Each week increase the high intensity work and decrease the low intensity work by 30 seconds (High/low): 60 sec/90 sec, 90 sec/60 sec, and 120/30.

Perform this workout for 4 to 6 weeks before taking a short break or switching programs.

There is no rest between supersets. Rest 1-2 minutes after all supersets are completed and before moving on to the next superset group.

Workouts A and B are designed with the minimal equipment available mindset. A double O travels quite extensively so he may not have access to a well-fitted gym or any gym at all! The following upper/lower body split will build total body power and strength with the addition of only some light dumbbells or strength bands and a pull-up bar – both very mobile while on a mission. Don’t hesitate to mix up the order either – thinking on your feet is a necessity in this game.

007 James Bond Workout
Workout A
Exercise Warm Up Sets
Superset: 3-way push-up (First set: feet elevated, second set: feet on floor and third set: hands elevated on bench) and close parallel-grip pull-up. 2x10-20 3xAMAP
Superset: Clean and press with dumbbells or bands and elbows wide inverted row.   3xAMAP
Superset: Shoulder-width or wider pull-up and banded or dumbbell chest press off floor. 1x10-20 3x10-20
Superset: Banded or dumbbell curl and banded or dumbbell kickback. 1x10-20 3x10-16
Superset: Plank and bicycle crunch.   3x20-30 sec on planks & 15-20 on crunches
Cardio: 15-20 minutes of HIIT (High Intensity Interval Training) Your choice of type.   See note above
007 James Bond Workout
Workout B
Exercise Warm Up Sets
Superset: Single leg Bulgarian split squat and single leg dumbbell calf raise. 2x10-20 3x10-16 each
Superset: Box jump and walking lunge.   3x10-16
Superset: Farmer’s walk with dumbbells and heel raise off of floor.   3 lengths of walks and 10-20 reps of raises
Superset: Floor crunch and leg lift off of bench.   3x15-20 each
Cardio: 15-20 minutes of HIIT (High Intensity Interval Training) Your choice of type.   See notes above

Workouts C and D are for those agents with some gym equipment but don’t want to be bogged down with too many stations to wait on. Even though you will want to stay quick and agile, you will still need to build some muscle and strength for those throw-downs and made-it-by-the-skin-of-my-teeth escapes!

The workouts below will build some quality muscle when you finally do find yourself on your home turf and a minimally equipped gym is readily available.

007 James Bond Workout
Workout C
Exercise Warm Up Sets
Superset: Incline dumbbell press and two-arm dumbbell row 2x10-20 3x10-16
Superset: incline dumbbell fly and one arm dumbbell row.   3x10-16
Triset: 3-way dumbbell raise (bent-over, side lateral and front raise) no rest.   3x10 each angle
Superset: Parallel dip and barbell curl. 1x10-20 3x10-16
Superset: 3-way twisted sit-up and Roman chair leg lift.   3x15-20
Cardio: 15-20 minutes of HIIT (High Intensity Interval Training) Your choice of type.   See notes above
007 James Bond Workout
Workout D
Exercise Warm Up Sets
Superset: Front squat and Romanian deadlift. 2x10-20 3x10-16
Superset: Jump squat (no weight) and reverse lunge.   3x10-16
Superset: Seated calf raise and calf jump.   3x10-16
Superset: Russian twist and hanging leg raise.   3x15-20
Cardio: 15-20 minutes of HIIT (High Intensity Interval Training) Your choice of type.   See notes above

The James Bond Eating Plan​

Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat. This diet is designed for the 180 pound male. You may adjust portions according to your body weight. If you are to adjust calories, try manipulating carbs first.

Allow yourself one or two “cheat” meals per week preferably on the same day on the weekend.

  • Meal 1 - ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water.
  • Meal 2 - 1 cup of Greek yogurt, 2 oz. of mixed nuts.
  • Meal 3 - 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, 1 banana.
  • Meal 4 - (Pre workout) 1 apple, 1 scoop of whey protein combined with 1 cup of skim milk.
  • Meal 5 - (Post workout) 1-2 scoops of whey protein combined with 1 cup of skim milk.
  • Meal 6 - 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, ½ medium sweet potato or ½ cup of rice, cooked.
Posted on: Sun, 06/19/2022 - 13:18

will this program can help get a body of an athlete and in the same time gain some muscle?

M&S Team Badge
Posted on: Wed, 06/22/2022 - 19:57

I've seen this question over several workouts. As long as your diet, recovery, and supplementation is correct, most of the programs here will help you develop an athlete-like body. Unless it specifically says "strength" or something related to getting huge, you can get in great shape while maintaining an athletic look and ability.

Posted on: Thu, 11/07/2019 - 03:37

my height is 1.78 meters(70.1) and my weight is 94 kg(202lbs) will i lose weight to 78kg(171lbs) with this wourkout plan?

Posted on: Tue, 06/09/2015 - 03:55

Hi, this seems like a good workout plan and I want to give it a try. I'm just not completely sure how to perform first superset in workout A. The 3-way push up with pull up supersets are supposed to be perform like: decline - pull ups - flat - pull ups - incline - pull ups, rest...or decline, flat, inc. - pull ups - dec, flat, inc. - pull ups...? Thanks!

M&S Team Badge
Posted on: Tue, 06/09/2015 - 09:05

The superset would look like this:

A1. Decline pushups
A2. Pullups
B1. Flat pushups
B2. Pullups
C1. Incline pushups
C2. Pullups

Posted on: Sun, 11/22/2015 - 21:17

Are we supposed to complete superset A,B,C & D every day for four days? Or one per day through four days?

Posted on: Wed, 08/28/2013 - 14:15

I weigh 210lbs and wanna try this workout! I am in a fair shape but could do with dropping a LITTLE fat. I would say I am at around 17% BF. can anyone help me with nutrition? What should I change to get optimum results?

Posted on: Fri, 07/26/2013 - 16:16

Hey Brad,

I am starting your avengers workout this week and was wondering if I should add in the regular deadlift into the program as I think it is a key exercise or do you recommend I leave it out?


Posted on: Tue, 02/05/2013 - 09:45

I've been doing the workout for about 6 weeks now and have never seen better results (even with P90X). My tips are to make sure that you don't rest between supersets because this is a circuit training regimen and it will keep your heart rate high. The workout will target your stomach, legs, back, and cardio very hard. I recommend adding an extra day day of chest (dumbell presses, flys, bench press, etc.) if you really want to target that area. Just realize it is very difficult in the beginning, but after about two weeks you will feel great. Finally, modify the diet plan according to your weight. Good luck!

Posted on: Mon, 01/28/2013 - 16:33

I'm in the US Army and I'm getting ready to start this workout... this is the first time I am going to be on an actual work out plan and diet plan... anyone got any ideas on motivation help and does any know if this will target my stomach and chest real hard? also, can I still do this workout on top of my US Army physical training? usually our pt consists of running sit ups pull ups and pushups for the most part.. thanks..

Posted on: Sat, 01/12/2013 - 21:27

what does the AMAP stand for, in workout A in set column.

M&S Team Badge
Posted on: Tue, 01/22/2013 - 17:33

As Many As Possible

Posted on: Mon, 05/20/2013 - 10:41

As many as possible

Posted on: Thu, 01/10/2013 - 00:26

Another quick question; I have a female friend who likes this workout but wants to know what she can do to modify the eating plan for her.

Posted on: Wed, 01/09/2013 - 21:36

can you please elaborate on the HIIT training and the different ways it can be done? Also I noticed that the reps on this workout are pretty high so what would be a good weight to use?

Joaquim Gonsalves
Posted on: Mon, 12/24/2012 - 05:08

Hey, Can anyone please help me with a visual aid for "Clean and press with dumbbells or bands and elbows wide inverted row" in Workout A.

Posted on: Tue, 11/27/2012 - 15:39

So I have to do the "3-way push-up" + the "parallel grip pull-up" 3 times in a row before I take my first rest? And if yes, does that include the warm up?

Posted on: Fri, 10/21/2016 - 20:17

take a short rest after the warmup set, and then make the whole superset, after that, take a rest and prepare the next exercise.

Posted on: Tue, 11/20/2012 - 23:34

Exciting, fun-looking workout plan. The only thing you left out of the diet is a martini.

liam c
Posted on: Sun, 11/18/2012 - 14:34

just about to start this diet plan see how its works was just wondering how should i change the pre and post workout meals on off days i have two off days a week thanks :)