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WE SH IP TO ALGERI A VIE W D E TAILS

007 Spy Kit: Workout And Diet Plan To

Build A James Bond Body

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 Split

Training Level Intermediate

Program Duration 12 weeks

Days Per Week 4

Time Per Workout 60-75 minutes

Equipment Required Bands, Barbell, Bodyweight, Cables,

Dumbbells, Machines

Target Gender Male

Author Brad Borland

 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 2x10-20 3xAMAP
elevated on bench) and close parallel-grip pull-up.

Superset: Clean and press with dumbbells or

  3xAMAP
bands and elbows wide inverted row.

Superset: Shoulder-width or wider pull-up and

1x10-20 3x10-20
banded or dumbbell chest press off floor.

Superset: Banded or dumbbell curl and banded or

1x10-20 3x10-16
dumbbell kickback.

3x20-30 sec on
Superset: Plank and bicycle crunch.   planks & 15-20
on crunches

Cardio: 15-20 minutes of HIIT (High Intensity See note

 
Interval Training) Your choice of type. above
007 James Bond Workout

Workout B

Exercise Warm Up Sets

Superset: Single leg Bulgarian split squat and
2x10-20 3x10-16 each
single leg dumbbell calf raise.

Superset: Box jump and walking lunge.   3x10-16

3 lengths of
Superset: Farmer’s walk with dumbbells and heel walks and 10-
 
raise off of floor. 20 reps of
raises

Superset: Floor crunch and leg lift off of bench.   3x15-20 each

Cardio: 15-20 minutes of HIIT (High Intensity See notes

 
Interval Training) Your choice of type. 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
2x10-20 3x10-16
dumbbell row. 

Superset: incline dumbbell fly and one arm

  3x10-16
dumbbell row.

Triset: 3-way dumbbell raise (bent-over, side lateral 3x10 each

 
and front raise) no rest. angle

Superset: Parallel dip and barbell curl. 1x10-20 3x10-16

Superset: 3-way twisted sit-up and Roman chair

  3x15-20
leg lift.

Cardio: 15-20 minutes of HIIT (High Intensity   See notes

 Interval Training) Your choice of type. 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

  3x10-16
lunge.

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 See notes

 
Interval Training) Your choice of type. 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.

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About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and conditioning specialist,
military veteran, and cancer survivor.
 View all by Brad Borland »

17 Comments + Post Comment

Posted Tue, 06/09/2015 - 03:55 LIKE 15

Zdenek
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!

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Posted Tue, 06/09/2015 - 09:05 LIKE 15

MikeWines
Z,
The superset would look like this:
A1. Decline pushups
A2. Pullups
B1. Flat pushups
B2. Pullups
C1. Incline pushups
C2. Pullups

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

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

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 Posted Wed, 08/28/2013 - 14:15 LIKE 23
Matt
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?

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

Hanan
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?
Thanks

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Posted Tue, 02/05/2013 - 09:45 LIKE 62

Zach
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!

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

Matthew
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..

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Posted Sat, 01/12/2013 - 21:27 LIKE 49

jon
what does the AMAP stand for, in workout A in set column.
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Posted Tue, 01/22/2013 - 17:33 LIKE 53

mnsjason
As Many As Possible

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Posted Mon, 05/20/2013 - 10:41 LIKE 22

Jesse
As many as possible

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Posted Thu, 01/10/2013 - 00:26 LIKE 61

Joe
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.

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Posted Wed, 01/09/2013 - 21:36 LIKE 50

Joe
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?

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Posted Mon, 12/24/2012 - 05:08 LIKE 48

Joaquim Gonsalves
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.
Thanks!

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Posted Tue, 11/27/2012 - 15:39 LIKE 51

Paul
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?

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 Posted Fri, 10/21/2016 - 20:17 LIKE 8
Kristian
take a short rest after the warmup set, and then make the whole superset, after that,
take a rest and prepare the next exercise.

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Posted Tue, 11/20/2012 - 23:34 LIKE 73

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

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Posted Sun, 11/18/2012 - 14:34 LIKE 68

liam c
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 :)

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