THE U.S. Navy SEAL Workout!

The SEALs take a different approach to training. They're concerned with strength and endurance, not symmetry and hair-loss products.

Who must be in top physical shape to perform their job? Who must utilize all muscles in order to accomplish their task?

I'm not talking about professional bodybuilders; I'm talking about our nation's elite fighting force—the U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their peers.

Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape? Bodybuilding takes years to achieve the perfect physique, and even then some bodybuilders are still not happy with the results. The SEALs take a different approach to training. They're concerned with strength and endurance, not symmetry and hair-loss products.

These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors.
"These brave men are not worried about how they look in front of the judges, but how they are judged by their peers."

During this program, you should notice your endurance soaring to heights never imagined. Like BUD/S, this program will break you—only the mentally strong will survive, and a new, strengthened warrior will emerge.

U.S. Navy SEAL Workout First 9 Weeks

Week 1
  • Running, Treadmill Running, Treadmill Running
    2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups Pushups Push-up
    4 sets of 15 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    4 sets of 20 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    3 sets of 3 pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 15 min. 4-5 days/week

Week 2
  • Running, Treadmill Running, Treadmill Running
    2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups Pushups Push-up
    5 sets of 20 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    5 sets of 20 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    3 sets of 3 pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 15 min. 4-5 days/week

Week 3
  • Pushups Pushups Push-up
    5 sets of 25 Push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    5 sets of 25 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    3 sets of 4 pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 20 min. 4-5 days/week

Week 4
  • Running, Treadmill Running, Treadmill Running
    3 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups Pushups Push-up
    5 sets of 25 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    5 sets of 25 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    3 sets of 4 pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 20 min. 4-5 days/week

Navy Seals

Week 5-6
  • Running, Treadmill Running, Treadmill Running
    2/3/4/2 miles, Mon/Tue/Wed/Fri
  • Pushups Pushups Push-up
    6 sets of 25 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    6 sets of 25 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    2 sets of 8 pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 25 min. 4-5 days/week

Week 7-8
  • Running, Treadmill Running, Treadmill Running
    4/4/5/3 miles, Mon/Tue/Wed/Fri
  • Pushups Pushups Push-up
    6 sets of 30 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    6 sets of 30 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    2 sets of 10 pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 30 min. 4-5 days/week

Week 9
  • Running, Treadmill Running, Treadmill Running
    4/4/5/3 miles, Mon/Tue/Wed/Fri
  • Pushups Pushups Push-up
    6 sets of 30 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    6 sets of 30 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    3 sets of 10 Pull-ups Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 35 min. 4-5 days/week

Navy Seal swimming

U.S. Navy SEAL Workout Second 9 Weeks

Weeks 1 - 2
  • Running, Treadmill Running, Treadmill Running
    3/5/4/5/2 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups Push-up
    6 sets of 30 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    6 sets of 35 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    3 sets of 10 pull-ups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version Dip—Triceps Version
    3 sets of 20 dips Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 35 min. 4-5 days/week

Weeks 3-4
  • Running, Treadmill Running, Treadmill Running
    4/5/6/4/3 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups Push-up
    10 sets of 20 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    10 sets of 25 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    4 sets of 10 pull-ups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version Dip—Triceps Version
    10 sets of 15 dips Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 45 min. 4-5 days/week

Week 5
  • Running, Treadmill Running, Treadmill Running
    5/5/6/4/4 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups Push-up
    15 sets of 20 push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    15 sets of 25 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pull-up
    4 sets of 12 pull-ups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version Dip—Triceps Version
    15 sets of 15 dips Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 60 min. 4-5 days/week

Weeks 6 and Beyond
  • Running, Treadmill Running, Treadmill Running
    5 / 6 / 6 / 6 / 4 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups Push-ups
    20 sets of 20 Push-ups Mon/Wed/Fri
  • Sit-Up Sit-Up Sit-Up
    20 sets of 25 sit-ups Mon/Wed/Fri
  • Pullups Pullups Pullups
    5 sets of 12 Pull-ups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version Dips - Triceps Version
    20 sets of 15 Dips Mon/Wed/Fri
  • Swim Swim
    Swim continuously for 75 min. 4-5 days/week

Conclusion

As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.

This program can yield incredible results; however, it also requires commitment and determination.
"This program can yield incredible results; however, it also requires commitment and determination."

This program can yield incredible results; however, it also requires commitment and determination. The exercises are simple—they involve no sophisticated movements or machines.

Even after the fat has been shed and the muscle has been packed on, you'll continue to reap the rewards of your hard work!

Military Main Page

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