How to Train to Become James Bond & Bruce Wayne
The Lethal Gentleman Protocol.
Imagine a man.
He walks into a room, and the temperature shifts.
Not because of what he wears, but what he is.
Refined agression.
Charisma laced with danger.
Sophistication with a hint of violence.
The rarest breed of man.
A Lethal Gentleman.
Capable in all domains of life.
A man of action, the man in the arena.
Who can slip a punch & close a million dollar deal before lunch.
His name isn’t Bond. Or Wayne.
He is who you can become. With The Lethal Gentleman Protocol.
WHY EVERY MAN WANTS TO BE
BOND OR WAYNE
It’s not the tux.
It’s not the car.
It’s not even the money.
It’s who they are under pressure.
They don’t panic.
They don’t posture.
They perform.
Because when the dust settles, no one cares about the size of your biceps.
They care whether you can lead.
Whether you are durable.
Whether you can win.
And the man who can dominate across all domains—physical, mental, social & spiritual—is not average.
He’s not normal.
He’s rare.
He is the next evolution.
A Lethal Gentleman.
The Modern Renaissance Man.
THE PROBLEM WITH MODERN FITNESS
Most men train for optics, not outcomes.
They sculpt beach muscles, perfect mirror poses, and chase likes on social media—
but when life demands resilience, violence, or real performance…
they fold.
Their fitness is skin-deep.
Their physique? Decorative.
Their discipline? Conditional.
They've spent years doing bicep curls and bench presses…
But can’t throw a punch.
Can’t climb a hill without gassing out.
Can’t hold their ground—physically or psychologically—when pressure hits.
Most men are one crisis away from realising their fitness is purely cosmetic.
Still chasing hypertrophy—long after the returns have flatlined.
By year three, most natural lifters have already hit 80–90% of their muscular potential.
Every extra pound of muscle becomes a brutal, diminishing grind.
But they keep chasing it anyway—trapped in a loop of false progress.
And for what?
To spend another five years squeezing out an inch of arm growth?
All while neglecting the domains that actually make a man lethal, respected, and skilled….
Time that could’ve been spent developing martial skillsets.
Time that could’ve been used to build an elite gas tank.
Time that could have been spent carving the ski slopes or hiking the harshest terrain.
The truth is—most men are lost when it comes to fitness & training.
They’ve been sold a narrow, outdated idea of fitness:
Build muscle. Get lean. Look good.
And once they hit those numbers? That’s it. No next evolution. No greater mission.
They’re stuck in the physique maxxing loop.
Chasing fractional progress in a single domain, while neglecting every system that makes a man truly powerful.
Because at the highest level, fitness isn’t about abs or admiration.
It’s about one thing: options.
At the heart of every man’s ambition, whether he admits it or not—is a simple, primal desire: Options.
Not just to survive—but to choose.
Not to be forced—but to be free.
That’s why men chase money.
Not for the paper—but for the power it brings.
The ability to say yes. The leverage to say no. The freedom to design life on your terms.
And that’s exactly what true fitness gives you.
Fitness is the physical manifestation of freedom.
When you have Energy Capital—when your body is resilient, conditioned, and capable…
You’re not limited. You’re unlimited.
You’re not fragile. You’re antifragile.
You can:
Say yes to a last-minute fight camp.
Say yes to hiking Kilimanjaro with short notice.
Say yes to a second training session, a long-haul flight, a midnight creative sprint—without crumbling.
Say yes to protecting the people you love, without hesitation.
And more importantly—
You can say no to fragility.
To being sidelined.
To being stuck.
To being another man with a gym membership and zero capability.
Fitness isn’t about being ready for the gym.
It’s about being ready for life’s adventures.
Muscle is nice. But options?
Options are power.
And power is what every man truly wants.
And that is exactly what The Lethal Gentleman Protocol is built around.
“BUT I DON’T HAVE TIME”…
BULLSHIT.
Time is your most valuable currency.
And how you train is how you declare what matters.
So why waste years chasing diminishing aesthetics?
When you could be forging an asset that pays dividends across every domain of your life?
Let’s be clear:
Your body is the last thing you truly own.
You can outsource your business.
You can delegate tasks.
You can automate almost everything…
But your capability?
Your readiness?
Your resilience under pressure?
That’s 100% on you.
You can’t rent a gas tank.
You can’t borrow courage.
You can’t subcontract grit.
Now ask yourself:
What would your life look like if your energy never dipped?
If your body could absorb two-a-day workouts…
Handle 8 hours of deep work…
And still have enough left to spar, lead, create—or disappear into the mountains?
What adventures would you say yes to?
What risks would you finally take?
What kind of man would show up in every room you enter?
Most men never ask that question—because they’ve been conditioned to aim low.
They spend their training life on the hamster wheel of aesthetics—
While their capacity for real performance, real adventure, real freedom withers away.
It’s not just inefficient.
It’s a dumb investment & low ROI.
Training the way I’m teaching you doesn’t just reshape your body.
It upgrades your energy capital.
You become more effective in every domain:
Business.
Combat.
Travel.
Intimacy.
Crisis.
You don’t burn out.
You don’t gas out.
You don’t opt out—because you can opt in to any challenge.
And this goes deeper than you.
You don’t just train for you.
You train for who relies on you when shit gets real.
For the day when you don’t have time to get ready—you only have time to respond.
Your family doesn’t care about your bench press PR.
They care if you can stand up when the moment demands it.
The most powerful men in the world understand this.
Zuckerberg is worth $100B—and still trains in jiu-jitsu.
Roosevelt practiced judo in the White House.
Lincoln could brawl like a street fighter and lead like a philosopher.
Musashi, Alexander, Aurelius—they didn’t train for sport.
They trained for freedom of choice.
And if the most elite men who had everything still chose to stay dangerous…
What the fuck are you waiting for?
FORGING THE 1% PHYSIQUE
How do you train to become Bond or Wayne—when the internet can’t even tell you what that means?
Most men drift between programs, styles, and trends—chasing aesthetics without ever asking the deeper question:
“What does a Lethal Gentleman actually look like?”
Not just strong.
Not just lean.
Not just athletic.
But dangerous, durable, and dominant—across any environment, under any pressure, in every domain that matters.
And when I looked across the entire fitness industry—no one had the answer.
There was no unified standard.
No blueprint.
No codified model for what a fully capable man should be able to do—not just look like.
So I built it.
A framework forged from over a decade in elite physiotherapy, sports science, combat preparation, and high-performance rehab.
Refined through work with athletes worth billions across the UFC, NBA, PGA, and EPL.
And sharpened by the realities of pain, performance, and the demands of modern life.
These are the physical KPIs of the Lethal Gentleman:
These aren’t vanity metrics. They’re Lethal Standards.
Each number, each benchmark, each line in this table represents something more than physical performance—it represents who you’re becoming. The man who can hit these standards doesn’t just look lethal
He is lethal.
He walks into any room, any terrain, any arena—and owns it.
The question is no longer “What should I train for?”
The question is: “Am I willing to become him?”
Because these are the metrics of the 1% physique
And The Lethal Gentleman’s Protocol is how you get there.
THE LETHAL GENTLEMAN PROTOCOL
It’s one thing to admire Bond or Wayne.
It’s another to actually train like them.
The problem most men face isn’t effort—it’s architecture.
They want to be strong, fast, mobile, lethal, and composed...
But it can be incredibly overwhelming & you likely have 0 idea how to even integrate all of the training systems necessary to hit The Lethal Gentleman Standards.
Most guys train as if each fitness goals exists in isolation.
They follow strength plans that destroy their mobility.
Cardio that kills their recovery.
Combat programs with no structure.
And no idea how it all fits together.
That’s what this protocol solves.
The Lethal Gentleman Protocol is a three-pillar system engineered to develop the complete archetype:
Anabolic Sessions – for strength, muscle, and hormonal dominance
Elite Gas Tank – for VO₂ max, repeat-effort power, and composure under fatigue
Lethal Capacity – for movement, recovery, real-world conditioning, and refined lifestyle design
Each session serves a purpose.
Each pillar reinforces the next.
And if you execute it with discipline—you’ll forge a 1% physique.
Let’s start with the breakdown of the Anabolic Sessions:
ANABOLIC SESSIONS (3x WEEK)
THE SETUP
3x Full Body Sessions Per Week — Maximum Output, Minimum Redundancy
This portion of the protocol is designed to build foundational strength, dense muscle mass, and structural resilience—specifically for natural lifters.
It’s built on the principle of frequency over volume: targeting key movement patterns multiple times per week to drive adaptation, without unnecessary fatigue or junk volume.
The primary physiological adaptation we’re targeting is the release of Human Growth Hormone and Testosterone.
Put simply: lifting heavy shit releases the compounds that help you build muscle, recover faster, increase drive, and create real presence.
Whether you want to look better, recover from injury, or become a more physically dominant version of yourself—these sessions are non-negotiable.
If you hit all three sessions per week, you’re getting full-body exposure across every major lift. Miss one? You still hit upper and lower body twice.
Hit all three? You’re progressing across every performance domain that matters—without compromising your gas tank or combat capacity.
Those Lethal Standards are:
NEURAL PRIMING & REWIRING
This isn’t just warming up.
It’s deliberate neurological rewiring.
Every session begins by activating your brain-body connection—so that every lift, every sprint, every rep that follows is clean, efficient, and explosive.
Jump Rope and Shadowboxing elevate coordination, rhythm, and CNS awareness
Injury-specific mobility addresses weak links and dysfunctional movement patterns
Movement mastery ensures you’re lifting with control, not compensation
This block doesn’t just prepare you to lift—it conditions you to move like someone who’s actually trained to do something with their body.
EXPLOSIVE POWER
You’re not just here to be strong.
You’re here to be fast. Elastic. Dangerous.
That’s why power work comes early—when your nervous system is sharp.
Depending on your level, you’ll use:
Olympic lifting variants
Sprint derivatives
Plyometric progressions
Power fades with age. Most guys don’t even know they’ve lost it until they try to move fast and feel like they’re stuck in quicksand.
You’ll build it and maintain it so that when you need to act with speed, there’s no hesitation, no lag, and no mechanical failure.
RAW STRENGTH
This is the core of the anabolic session—focused on high-force output in the foundational movement patterns.
Each session includes:
Primary strength lifts: squat, deadlift, lunge, hinge
Secondary lifts: bench press, pull-ups, overhead press, row, dip
Strength progressions have built-in variability to avoid plateaus. Emphasis is placed on quality of pattern and joint integrity—not chasing maximal loading at the expense of form.
This is the non-negotiable part of the week.
JACKED MOBILITY CIRCUIT
This circuit combines two of the most favourable physical qualities:
Hypertrophy
Mobility
Building muscle doesn’t need to make you stiff. But, you need to be intentional about your exercise selection process.
We are going to combine resistance based ‘bodybuilder’ style lifts, but train through the full range of motion & develop mobility & flexibility simultaneously.
We are also going to target the development of the hips, shoulders & spine, whilst building robust injury prone areas such as the ankles, knees, wrists & elbows.
Think of it like this: You’re not just building size. You’re fortifying range—so your muscle actually functions when you’re not under perfect gym lighting.
LETHAL CORE CIRCUIT
Most men train their core like amateurs.
Endless sit-ups. Long planks. Some recycled ab circuit from Instagram.
They’re hitting 20% of their core’s real function—and wondering why they’re still fragile.
This isn’t core training. This is spinal development—engineered to create violent torque & rotation capability & develop a shredded mid section too.
We’re training your spine the way it was designed to move: in every direction, under control, with load.
Each session includes:
Rotation – Generates torque for striking, throwing, or carrying heavy loads
Anti-Rotation – Builds positional control and stability under external force
Lateral Flexion – Trains the side chain: obliques, QL, and spinal stabilisers
Extension – Reclaims posture from hours of flexion and sitting
Flexion – Still used, but weighted and intentional for true abdominal development
Neck Training – Often ignored, but critical for combat, posture, and visual presence
This block takes 5–10 minutes. That’s it.
But the return?
Complete core aesthetics—not just abs, but structure
Enhanced ability to produce and resist force in every plane
Increased resilience under torsion, rotation, and pressure
A neck that doesn’t fold—and a presence that doesn’t get ignored
You’re not here just to build a six-pack.
You’re here to build a spine that can take impact and a neck that holds the line.
LETHAL GAS TANK SESSION (1x WEEK)
Conditioning is one of the most misunderstood elements in training.
Most men treat it like a punishment. They grind through HIIT circuits, drown themselves in lactic acid, and call it “mental toughness.” But if you want real mental toughness—step into the ring, start a business, or lead under pressure.
Conditioning isn’t about suffering. It’s about control. It’s about building an engine that stays online when others fall apart. Strength might win you the first minute. Conditioning wins you the next ten. That’s why it’s non-negotiable in this protocol.
This isn’t a burn-out circuit. It’s structured energy system development—designed to increase your VO₂ max and repeat-effort capacity, while keeping the recovery cost low. The goal is to make you more efficient, not more exhausted.
What happens physiologically is simple:
Your heart learns to push more blood per beat.
Your muscles learn to tolerate, clear, and operate with metabolic stress.
Your nervous system learns how to sustain output without collapsing.
That means more work, less recovery. More repeatability, less breakdown. You’re not just more conditioned—you’re harder to kill.
This isn’t just relevant in the gym. A strong gas tank gives you bandwidth—mentally, emotionally, and physically. You can train longer, fight harder, think clearer, and lead without hesitation. Your body stops being your limiter and starts becoming your amplifier.
This isn’t cardio. It’s capability.
THE EXECUTION
You only do this session once per week.
Executed properly, this will be the most physiologically demanding session in the Lethal Gentleman Protocol. In Week 1, you’ll be doing just two minutes of actual maximal work. That may sound like nothing—but done correctly, it’ll leave your ears ringing.
Every high-level client who runs this gets humbled fast. Not because it’s flashy—but because it’s precise.
This isn’t arbitrary HIIT. There’s no suffering for the sake of suffering.
The session is hard—but it’s smart.
Each conditioning session is divided into Rounds and Efforts.
You’ll be working at 100% even intensity—not a sprint and die. This is about sustaining maximum power output across the full interval.
Typical effort ranges fall between 30 and 80 seconds.
The most common execution flaw?
Going too hard in the first 10 seconds and fading out by the end.
To make this measurable and repeatable, here’s how to structure it:
Use an Assault Bike or Rowing Erg. It scales to any fitness level, hits the full body, and is low risk.
Use a Rolling Start. Begin the hard push while already moving.
Track Your Power (Watts). Choose a target wattage and aim to hold it across the entire effort.
Example:
Target 700 watts for 30 seconds. If the first and last seconds aren’t equal, the effort wasn’t clean.
Too easy? Add 50–100 watts.
Too hard? Scale it down.
It’ll take 2–3 sessions to find your real set point.
Then the goal is simple: sustain higher power over time.
For example, if in Week 1 you can hit 700 Watts for 30 seconds
And in 12 weeks, you can hit 850 Watts…
That’s adaptation. That’s progression. That’s a bigger engine.
MONTHLY SETUP
This system runs in 4-week blocks:
Three weeks of progressive overload, one week de-load.
The taper matters. If you’re executing properly, you’ll need the reset.
This is about building a system that performs—and doesn’t fold when fatigue hits.
Because a Lethal Gentleman isn’t just a one hit wonder, he repeats excellence.
LETHAL CAPACITY SESSIONS
(3-5x WEEK)
Most men avoid cardio because they think it kills gains.
It doesn’t.
It builds the rarest and most transferable trait a man can possess—a lethal reserve of energy. One you can deploy anywhere: in combat, in business, on mountains, in cities, in crisis.
This section of the Lethal Gentleman Protocol is built around Lifestyle Design—movement that expands your ability to live richly, respond fiercely, and recover completely.
It’s inspired by men like Gianni Agnelli, Steve McQueen, and Paul Newman.
Men who didn’t train to get fit—they trained so their bodies to withstand the rigors of an interesting life. A body of work that could be in an Ian Flemming novel.
Their conditioning was embedded into how they lived. Boxing before breakfast. Skiing before meetings. Moving through the world with a kind of power that never needed to be announced.
That’s the point of building a Lethal Capacity.
Not to train harder—but to live better.
Here’s how we are going to do exactly that with 3 pillars of Lethal Capacity building
METABOLIC MASTERY
We are born for movement.
Walking at least an hour a day should be non-negotiable.
Even if you’re an elite athlete and your heart rate barely cracks 60 bpm—this still matters.
Why?
Metabolic fitness.
Walking builds cardiovascular capacity without nervous system fatigue.
If your VO₂ max is under 50, it is conditioning.
If you're elite, it still burns fat, clears acidity, restores circulation, and supports heart growth through low-intensity stimulus.
It’s one of the most powerful tools for recovery, regeneration, and base capacity building you can access—and it’s been hiding in plain sight.
This isn’t “cardio” & obsessing over 10,000 steps a day.
It’s how a Lethal Gentleman designs his lifestyle.
Walking meetings in foreign cities.
Long hikes through the hills of Zermatt.
Cycling to your gym instead of driving.
Exploring Tokyo on foot.
Golfing—no carts.
Climbing stairs instead of waiting for elevators.
Strolling coastal roads at sunset instead of scrolling your feed.
My clients are always surprised by the compounding benefit.
Less joint pain. Better digestion. Sharper cognition. Quicker muscle recovery.
More creativity. More clarity. More energy.
This is how you keep the fire burning without burning out.
And if you’re serious about long-term performance, recovery, and physical sovereignty?
This is non-negotiable.
If you “don’t have time,” the problem isn’t your schedule.
It’s your entire system of priorities.
SKILL BASED CONDITIONING
Not all conditioning needs to be planned. Some of the most effective aerobic development comes as a byproduct of learning something useful—something that makes you more capable, more dangerous, or more connected.
That’s what this tier is about.
You're not doing cardio. You're skill stacking.
And in the process, your conditioning levels up without you even focusing on it.
Whether it’s skiing, tennis, BJJ, striking, swimming, or any sport that forces movement, reactivity, and timing—this is the definition of “functional” training.
This is where a Lethal Gentleman separates himself.
Because the activities you pursue here don’t just keep you fit—they expand your network, elevate your lifestyle, and sharpen your kinaesthetic intelligence.
Martial arts are the highest expression of this principle.
No modality develops as many qualities in parallel:
Agility, timing, and reactivity
Anaerobic repeatability and breath control
Composure under pressure
Tactical IQ
Lethality
It is the physical manifestation of chess—high-speed decision-making with real consequences.
You build lungs. You build skill. And you build a deeper understanding of violence, restraint, and control.
You’re not just doing this to get fitter.
You’re doing this so you can move with purpose, protect your family, and operate under pressure without hesitation.
If you’re not currently training martial arts, you’re missing out.
THE FINAL PIECE:
THE LETHAL GENTLEMAN’S CLUB
Now you have the chance to stop fantasising about being Bond or Bruce Wayne — and start becoming the kind of man they were cut from—the same cloth, the same calibre.
But to earn that identity—you need more than ambition. You need structure. You need standards. And you need to be surrounded by like-minded men who refuse to settle. Aspiring Lethal Gentlemen.
That’s why I built The Lethal Gentleman’s Club— and this is available to all paid Substack members.
WHAT’S INSIDE
1. The Protocol, Automated
No more overthinking. No more fragmented plans.
Each month of 2025, I will be posting a brand new Lethal Gentleman Protocol delivered to your Substack. This is updated monthly with precision blocks, fresh stacks, and evolving progression models.
It adapts. It evolves. It keeps you locked in.
Your only job is to show up and execute.
2. Quarterly Fight Camps
Every 90 days, you enter a focused evolution cycle—designed to sharpen you across every domain of the Lethal Gentleman archetype.
Physical Dominance – Strength, conditioning, combat readiness.
Intellectual Edge – Reading lists, creative drills, mental models.
Social Charisma – Presence, posture, persuasion.
Artistic Depth – Culture, expression, refinement.
These aren’t workouts. They’re rites of passage.
There will also be prize giveaways each quarter including Winnings boxing gloves, bespoke martial arts gi’s, merchandise & much more…
3. Direct Access to me for Training Advice + Q&A
This isn’t some ghost-written course or pre-recorded guru loop.
Each month I will be compiling the best Club members training questions and providing further support to the community.
This is the final piece.
You have the standards.
You have the philosophy.
You have the mission.
Now, you have the infrastructure to integrate it all—without wasting a second of time or thought.
If you’re ready to evolve,
Ready to lead,
Ready to train with edge, purpose, and precision—
Join The Lethal Gentleman’s Club as a paid member to get all of these exclusive benefits.
The April Edition of the Lethal Protocol is here
Be Lethal.
Arguably the best thread/post I’ve read all year
Masterpiece