The Pierce— Your Complete 6-Day Routine
One Body One Life® | The Hollywood Routine Series
The Pierce
Your Complete 6-Day Routine
James Bond does not have a gym body. He has a body that moves through the world with complete authority. Broad shoulders. A flat stomach. Arms that fill a dinner jacket. The One Body One Life® approach for Pierce Brosnan was built around one principle: look like you were born to wear a tuxedo — and never, ever look like you tried.
The Bond Standard
“Bond doesn't explain himself. Neither does his body.”
The objective was never bulk. It was command. A physique that reads as naturally powerful — built on clean whole foods, precision training, and the kind of consistency that produces results you keep for life.
Your Program at a Glance
Duration
6 weeks
Training Days
6 days on · 1 day off
Daily Calories
~2,200–2,400 cal
Diet
Omnivore · Clean whole foods · Salmon, eggs, quinoa
Goal
Broad shoulders · Flat stomach · Tailored
Non-Negotiable
Fat Burning Lemonade · Every session
Every Training Day — Start Here
Treadmill Cardio & Ab Circuit
Heart rate monitor required. Hit 75% by minute 10. Ab circuit between sprint intervals. Fat Burning Lemonade throughout. Bond is always ready — this is how you stay that way.
| Step | Details |
|---|---|
| Treadmill | 20 min · 2% incline · 75% heart rate by minute 10 |
| Ab Circuit | Accordion crunches · Side bridges · Supermans — 1 round |
| Sprint | 2 minutes @ 85% heart rate (160 BPM) |
| Repeat | 4 rounds: Abs → Sprint → Abs → Sprint → Abs → Sprint → Abs → 5 min @ 87% |
Monday
Chest & Shoulders — The Tuxedo Foundation
Duration: 55 minutes · Cardio/abs first · 30 min weightlifting · Fat Burning Lemonade throughout
The shoulders are the foundation of the Bond silhouette. Wide, capped, and defined — not bulky. Every push movement here is chosen for width and definition, not mass. Push each exercise until you have killed it. No fixed rep count.
| Exercise | Notes |
|---|---|
| Dive Bombers | Full range · Chest, shoulders, triceps in one movement · The Bond opener |
| Swiss Ball Push-Ups | Hands on ball · Core braced · Chest + shoulder stability |
| Dumbbell Bench Press | Moderate weight · Full range · Chest definition not bulk |
| Cable Flyes | Full stretch at bottom · Controlled return · Pec definition and separation |
| Military Press | Strict overhead · No lower back arch · Shoulder width and authority |
| Lateral Raises | Light weight · Lead with pinky · The width that makes a tuxedo look right |
| Barrel Flyes | Circular arc · 3D shoulder definition · The Bond finish |
| Front Raises | Alternating · Strict · No swinging · Anterior deltoid definition |
Tuesday
Legs & Core — Functional Power
Duration: 60 minutes · 1+ hour morning run · 1 hour weightlifting: Legs · Fat Burning Lemonade throughout
| Exercise | Sets & Reps | Notes |
|---|---|---|
| Single-Leg Squats | 4 × to failure | Unilateral strength · Balance · Bond moves on one leg at a time |
| Walking Lunges | 4 × 12 each | Slow and controlled · Hip flexor stretch at bottom |
| Romanian Deadlift | 4 × 15 | Hip hinge · Back flat · Hamstrings + glutes · Full stretch |
| Duck Squats | 4 × 20 | Wide stance · Toes out · Inner thighs and glutes |
| Wall Squats | 3 × to failure | 90° angle · Back flat · Quad burnout |
| Plank Hold | 5 × 60 sec | Full tension head to heel · No dropped hips · Deep core |
| Skater Lunges | 3 × 25 each | Lateral power · Glute medius + inner thigh · Agility |
| Calf Raises | 4 × 25 | Full range · Slow tempo · The trouser leg detail |
Wednesday
Back & Biceps — The Jacket Silhouette
Duration: 50 minutes · Cardio/abs first · 30 min back and arms · Fat Burning Lemonade throughout
The back is what gives Bond his V-taper — the silhouette that makes a jacket look like it was made for him. Pull-ups are the foundation. Everything else refines and defines.
| Exercise | Sets & Reps | Notes |
|---|---|---|
| Pull-Ups | 5 × to failure | Full hang · Chin over bar · The V-taper foundation |
| Lat Pulldowns (Wide Grip) | 4 × 12 | Pull to upper chest · Full extension at top · Width |
| Seated Cable Rows | 4 × 15 | Squeeze shoulder blades · Controlled return · Mid-back thickness |
| Rear Delt Flyes | 4 × 20 | Hinge forward · Pinch shoulder blades · Posture and upper back |
| Outside Bicep Curls | 4 × 1 min | Elbows into hips · Both arms at once · The sleeve detail |
| Hammer Curls | 4 × 15 | Neutral grip · Slow negative · Forearm + brachialis |
Thursday
Full Body & Core — Bond Conditioning
Duration: 60 minutes · Cardio/abs first · Full body compound movements · Fat Burning Lemonade throughout
| Exercise | Sets & Reps | Notes |
|---|---|---|
| Squat to Press | 4 × 15 | Full squat + overhead press · Total body integration |
| Renegade Row | 4 × 10 each | Plank position · No hip rotation · Back + core + stability |
| Romanian Deadlift | 4 × 15 | Hip hinge · Back flat · Hamstrings + glutes + lower back |
| Plank Hold | 5 × 60 sec | Full tension · Head to heel · No dropped hips |
| Dead Bug | 3 × 10 each | Lower back to floor · Slow and deliberate · Deep core |
| Bicycle Crunch | 4 × 20 | Slow rotation · Elbows wide · Waist definition |
| Dive Bombers | 4 × 15 | Full range · Chest, shoulders, triceps in one |
Friday
Push & Pull Superset — Power & Width
Duration: 55 minutes · Cardio/abs first · Superset format · Fat Burning Lemonade throughout
| Superset | Exercise A (Push) | Exercise B (Pull) |
|---|---|---|
| 1 · 4×12 | Dumbbell Bench Press | Dumbbell Rows |
| 2 · 4×max | Push-Ups | Pull-Ups |
| 3 · 4×15 | Cable Chest Flyes | Lat Pulldowns (Wide Grip) |
| 4 · 3×15 | Military Press | Seated Cable Rows |
| 5 · 3×20 | Lateral Raises | Rear Delt Flyes |
Saturday
Active Recovery — Run, Stretch & Reset
Bond is always ready for the next mission. Saturday ensures it — a long easy run, deep stretching, foam rolling, and the Fat Burning Lemonade cleanse protocol to flush the week's training. Six days at this intensity demands one deliberate recovery day. This is that day.
Long Easy Run
45–60 minutes · Conversational pace · Aerobic base
Stretch & Foam Roll
Full body · Hip flexors · Upper back · 60–90 sec per area
Mobility Work
Hip circles · Spinal twists · Shoulder circles · 20 minutes
The Bond Principle
He is always composed. Always recovered. Always ready. Saturday is how that happens.
Fuel the Machine
The Bond Nutrition Plan
~2,200–2,400 calories · Clean whole foods · Lean protein at every meal · No processed food · No crash diets
Gregory's philosophy was never about starvation or extremes. It was about clean, whole foods eaten consistently — lean protein, healthy fats, complex carbs, and the kind of discipline that produces a physique you carry for life. Not a diet. A standard.
Morning — ~80 cal
Warm water with fresh lemon
Super Greens in 12oz water
Omega-3 · Calcium · Multi-vitamin
Breakfast — ~450 cal
3 egg whites + 1 whole egg scrambled with spinach & tomato
½ cup oatmeal with blueberries & flax seeds
Fat Burning Lemonade pre-training
Mid-Morning — ~250 cal
Whey or clean protein shake
1 banana · handful of almonds or walnuts
8oz coconut water
Lunch — ~550 cal
Grilled salmon fillet — 6oz
Large salad — spinach, avocado, cucumber, red onion, pumpkin seeds
½ cup quinoa
1 tbsp olive oil & lemon dressing
Omega-3 · Calcium
Afternoon — ~200 cal
Trail mix — almonds, sunflower seeds, pumpkin seeds
½ cup berries or 1 green apple
Berberade (2 capsules)
Dinner — ~500 cal
Grilled wild salmon or lean chicken breast
Steamed broccoli, asparagus & zucchini
½ cup brown rice or roasted sweet potato
1 tbsp flaxseed oil
Omega-3 · Calcium
Evening — ~130 cal
Clean protein shake
4oz almond or coconut milk
10 raw walnuts
Herbal tea · Recovery starts now
The Bond Rule
No crash diets. No cutting food groups. Moderation over deprivation — but never compromise the standard. Bond doesn't starve himself. He just doesn't need to.
Non-Negotiable
Your Daily Supplement Protocol
Fat Burning Lemonade
At this training intensity and caloric load, Fat Burning Lemonade with L-Carnitine Tartrate keeps your body burning fat for fuel — protecting lean muscle through every session. Gregory's clients at this level never trained without it.
How to take it: 1 scoop in 8oz cold water. Half a fresh lemon. Drink 30 minutes before training.
Shop Fat Burning Lemonade →Berberade
Salmon, quinoa, sweet potato — a high-performance diet at this volume requires stable blood sugar throughout the day. Berberade keeps insulin response optimized so every clean carb is used for fuel, not stored.
How to take it: 2 capsules with or after a meal. Take daily throughout your transformation.
Shop Berberade →Broad shoulders. Flat stomach. Built to last.
You Have Everything You Need.
Bookmark this page. Come back every session. The only thing left is to begin.
