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.

THE U.S. Navy SEAL Workout!

"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
1
Running, Treadmill
2 miles (8:30 pace, Mon/Wed/Fri)
2
Pushups
4 sets, 15 reps (Mon/Wed/Fri)
3
Sit-Up
4 sets, 20 reps (Mon/Wed/Fri)
4
Pullups
3 sets, 3 reps (Mon/Wed/Fri)
5
Swimming
15 minutes (4-5 days/week)
Week 2
1
Running, Treadmill
2 miles (8:30 pace, Mon/Wed/Fri)
2
Pushups
5 sets, 20 reps (Mon/Wed/Fri)
3
Sit-Up
5 sets, 20 reps (Mon/Wed/Fri)
4
Pullups
3 sets, 3 reps (Mon/Wed/Fri)
5
Swimming
15 minutes (4-5 days/week)
Week 3
1
Pushups
5 sets, 25 reps (Mon/Wed/Fri)
2
Sit-Up
5 sets, 25 reps (Mon/Wed/Fri)
3
Pullups
3 sets, 4 reps (Mon/Wed/Fri)
4
Swimming
20 minutes (4-5 days/week)
Week 4
1
Running, Treadmill
3 miles (8:30 pace, Mon/Wed/Fri)
2
Pushups
5 sets, 25 reps (Mon/Wed/Fri)
3
Sit-Up
5 sets, 25 reps (Mon/Wed/Fri)
4
Pullups
3 sets, 4 reps (Mon/Wed/Fri)
5
Swimming
20 minutes (4-5 days/week)
THE U.S. Navy SEAL Workout!

 

Weeks 5-6
1
Running, Treadmill
2/3/4/2 miles (Mon/Tue/Wed/Fri)
2
Pushups
6 sets, 25 reps (Mon/Wed/Fri)
3
Sit-Up
6 sets, 25 reps (Mon/Wed/Fri)
4
Pullups
2 sets, 8 reps (Mon/Wed/Fri)
5
Swimming
25 minutes (4-5 days/week)
Week 7-8
1
Running, Treadmill
4/4/5/3 miles (Mon/Tue/Wed/Fri)
2
Pushups
6 sets, 30 reps (Mon/Wed/Fri)
3
Sit-Up
6 sets, 30 reps (Mon/Wed/Fri)
4
Pullups
2 sets, 10 reps (Mon/Wed/Fri)
5
Swimming
30 minutes (4-5 days/week)
Week 9
1
Running, Treadmill
4/4/5/3 miles (Mon/Tue/Wed/Fri)
2
Pushups
6 sets, 30 reps (Mon/Wed/Fri)
3
Sit-Up
6 sets, 30 reps (Mon/Wed/Fri)
4
Pullups
3 sets, 10 reps (Mon/Wed/Fri)
5
Swimming
35 minutes (4-5 days/week)
THE U.S. Navy SEAL Workout!

 

U.S. Navy SEAL Workout Second 9 Weeks

Weeks 1-2
1
Running Lunge
3/5/4/5/2 miles (Mon/Tue/Wed/Fri/Sat)
2
Pushups
6 sets, 30 reps (Mon/Wed/Fri)
3
Sit-Up
6 sets, 35 reps (Mon/Wed/Fri)
4
Pullups
3 sets, 10 reps (Mon/Wed/Fri)
5
Dips - Triceps Version
3 sets, 20 reps (Mon/Wed/Fri)
6
Swimming
35 minutes (4-5 days/week)
Weeks 3-4
1
Running, Treadmill
4/5/6/4/3 miles (Mon/Tue/Wed/Fri/Sat)
2
Pushups
10 sets, 20 reps (Mon/Wed/Fri)
3
Sit-Up
10 sets, 25 reps (Mon/Wed/Fri)
4
Pullups
4 sets, 10 reps (Mon/Wed/Fri)
5
Dips - Triceps Version
10 sets, 15 reps (Mon/Wed/Fri)
6
Swimming
45 minutes (4-5 days/week)
Week 5
1
Running, Treadmill
5/5/6/4/4 miles (Mon/Tue/Wed/Fri/Sat)
2
Pushups
15 sets, 20 reps (Mon/Wed/Fri)
3
Sit-Up
15 sets, 25 reps (Mon/Wed/Fri)
4
Pullups
4 sets, 12 reps (Mon/Wed/Fri)
5
Dips - Triceps Version
15 sets, 15 reps (Mon/Wed/Fri)
6
Swimming
60 minutes (4-5 days/week)
Weeks 6 and Beyond
1
Running, Treadmill
5 / 6 / 6 / 6 / 4 miles (Mon/Tue/Wed/Fri/Sat)
2
Pushups
20 sets, 20 reps (Mon/Wed/Fri)
3
Sit-Up
20 sets, 25 reps (Mon/Wed/Fri)
4
Pullups
5 sets, 12 reps (Mon/Wed/Fri)
5
Dips - Triceps Version
5 sets, 12 reps (Mon/Wed/Fri)
6
Swimming
75 minutes (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.

THE U.S. Navy SEAL Workout!

"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!

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