If you’ve ever wanted to reach new heights of mental and physical fortitude, then learning how to work out like David Goggins is a great starting point.
David Goggins is an ultra-endurance athlete, a former part of the Navy SEALs, and a motivational speaker known for his incredible feats of strength and resilience. His physique is a result of intense routine training and discipline, something we will try to replicate through the amazing workout routine detailed below.
Let’s dive into the key principles and strategies that have made David Goggins a symbol of relentless determination. Whether you’re a seasoned athlete or just starting your fitness journey, Goggins’ approach to intense workouts can inspire and guide you.
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About David Goggins
David Goggins is a remarkable individual who has achieved extraordinary feats in the worlds of fitness, endurance, and mental toughness. Born on February 17, 1975, in Buffalo, New York, David Goggins’ story is nothing short of inspirational.
Goggins’ journey began as a young man struggling with obesity and facing numerous personal challenges. However, he decided to take control of his life and embarked on a transformative fitness journey. He shed over 100 pounds and eventually became a Navy SEAL, serving in some of the most gruelling and demanding military operations.
What sets David Goggins apart is his unrelenting determination. He has completed Navy SEAL training and is a runner in ultra triathlons and ultra marathons, having completed multiple 100-mile races, often in punishing conditions.
Moreover, he has undergone Air Force Tactical Air Control Training, and he has been to Army Ranger School. He’s also a Guinness world record holder for numerous categories in endurance events, such as the most pull-ups in 24 hours.
The David Goggins Workout Routine
David Goggins’ workout routine is not for the faint-hearted. It’s a gruelling workout regime designed to push your physical and mental limits to new heights.
While David Goggins’ workout routine is intense and demanding, it’s worth noting that it incorporates elements of military calisthenics. Calisthenics includes bodyweight exercises commonly used in special forces training to build strength, endurance, and overall physical fitness. David Goggins’ workout routine draws on complete SEAL training principles to create a comprehensive workout schedule that challenges both the body and the mind.
One of the key exercise principles he emphasises is that you’re only 40% done with your gym workout when you start feeling exhausted. This mindset can be applied to any training routine like cardio routine or extensive stretching routine, not just the David Goggins routine.
When combined with the specified workout routine diet plan created by David Goggins, the workout routines listed below will show more promising results. The retired NAVY Seal created the workout routine and diet plan to go hand-in-hand, making them an integral part of the transformation process.
The David Goggins full-body workout routine can be divided into four sections: stretching, core workout, weightlifting, and bodyweight exercises.
1. Stretching Routine (Warm-Up)
Stretching is a crucial part of David Goggins’ workout routine, serving as both a warm-up and a means to enhance muscle flexibility.
This comprehensive stretching routine serves a dual purpose. Firstly, it helps decrease the risk of injuries during the workout by improving muscle flexibility. And secondly, it acts as a warm-up, gradually preparing your body for more intense exercises.
By including these stretches in your routine, you’re laying the foundation for a safer and more effective workout, allowing you to push your limits while minimising the risk of strain or injury. This essential phase consists of several stretches, each held for 30 seconds on both legs.
These include performing three repetitions of each of the following exercises:
1. Quad Stretches
Targeting the front thigh muscles, these stretches help loosen up your quads, allowing for better mobility and reduced risk of injury.
2. Hamstring Stretches
Focusing on the muscles at the back of your thighs, hamstring stretches increase leg flexibility and prepare your lower body for the upcoming challenges.
3. Hip Stretches
Hip stretches promote flexibility in the hip joint, which is vital for overall mobility and comfort during exercise.
4. Bicep Stretches
These stretches concentrate on the biceps, the muscles in the upper arm. They assist in reducing tension and preventing potential strains.
5. Tricep Stretches
Tricep stretches target the muscles at the back of the upper arm, enhancing arm mobility and preventing muscle tightness.
6. Shoulder Stretches
Stretching the shoulder muscles is essential for good posture and upper body mobility, especially in exercises involving the arms.
7. Side Oblique Stretches
Stretching the side oblique muscles aids in torso flexibility and is beneficial for movements involving twisting or bending.
2. Core Workout
The core workout regimen within the David Goggins workout routine plays a pivotal role in developing overall strength and stability. This segment focuses on engaging the core muscles, which include the abdominals, obliques, and lower back. A robust core not only enhances physical performance but also provides essential support and balance for various movements.
Incorporating these core exercises into the workout routine is essential for building a solid foundation of strength and stability. A strong core not only enhances athletic performance but also contributes to overall well-being by reducing the risk of injury and improving posture. It is a fundamental component of the comprehensive fitness philosophy exemplified by David Goggins.
The core workout comprises a series of strength training routine exercises carefully selected to target these muscle groups effectively:
1. Swiss Ball Obliques
This exercise involves using a Swiss ball to perform oblique crunches. Performing two sets with 25 repetitions per set challenges the lateral abdominal muscles (obliques), promoting core stability and strength.
2. Russian Sit-Ups
Russian sit-ups are designed to engage the entire core, with a particular emphasis on the lower abs. Four sets with ten reps per leg of this exercise help build endurance and functional core strength.
3. V-Ups
V-ups are a challenging exercise that targets both the upper and lower abdominals. They promote the development of a strong and well-defined core. You will be performing three sets with ten repetitions per set while following the David Goggins workout routine.
4. Broomstick Obliques
The David Goggins workout routine involves three sets of broomstick obliques, with each set including ten repetitions. Broomstick obliques involve twisting movements with a broomstick to engage the oblique muscles. This exercise enhances rotational core strength, which is essential for various sports and activities.
3. Weightlifting Routine
The weightlifting routine is an integral component of David Goggins’ rigorous training regimen, strategically designed to enhance muscle development, facilitate weight loss, and bolster overall strength. This holistic approach aims to sculpt a well-rounded physique, reflecting both aesthetic and functional attributes.
By incorporating these diverse exercises into his weightlifting routine, David Goggins prioritises muscle development and overall physical strength to lose weight effectively. This approach not only fosters a well-rounded physique but also enhances functional fitness, enabling individuals to tackle physical challenges with confidence and resilience.
The routine encompasses a series of exercises carefully chosen for their effectiveness. These weight training exercises include:
1. Deadlifts
Performed in three sets, with ten repetitions per set, workout deadlift sets are a fundamental compound exercise. These weighted exercises target multiple muscle groups, particularly the lower back, glutes, and hamstrings, contributing to improved posterior chain strength and posture.
2. Pull-Ups
Three sets of ten repetitions each, pull-ups are a bodyweight exercise that primarily engages the muscles of the back and arms. They promote upper-body strength and endurance, aiding in achieving a well-balanced physique.
3. Squats
The David Goggins workout routine includes five sets of squats, with five repetitions per set. Squats are a quintessential lower-body exercise, targeting the quadriceps, hamstrings, and glutes. They’re vital for building leg strength and overall lower body power.
4. Lunges
Three sets of lunges, with 12 repetitions per set, serve as an effective lower-body exercise. Lunges engage the quadriceps, hamstrings, and glutes, promoting muscular balance and stability.
5. Push-Ups
Five sets of push-ups, with 25 repetitions per set, form an essential part of the routine. A push-up challenge is a versatile upper-body exercise that strengthens the chest, shoulders, and triceps. They also contribute to core stability.
4. Bodyweight Routine
The bodyweight routine is designed to build muscle without the need for extra weights. This NAVY Seal training routine is challenging and effective for building muscle endurance and stamina. The David Goggins workout routine for bodyweight training goes as follows:
- 10 minutes of four-count jumping jacks
- One minute of rest
- 9 and a half minutes of four-count jumping jacks combined with ten push-ups
- 90 seconds of rest
- Alternating leg lunges for 8 minutes
- Two minutes of rest
- Unassisted sit-ups for four and a half minutes
- Two minutes of rest
- Elbow up-downs for 1 minute
- 30 seconds of rest
- Elbow up-downs for 1 minute
- 30 seconds of rest
- Unassisted sit-ups for 90 seconds
- 10 seconds of rest
- One and a half minutes of four-count jumping jacks combined with ten push-ups
Final Words
In summary, David Goggins’ extraordinary journey of physical and mental transformation exemplifies the power of determination, discipline, and a well-balanced approach to fitness and nutrition.
The David Goggins workout routine, rooted in military calisthenics principles, challenges the human body and mind, pushing us to realise that we’re only 40% done when exhaustion sets in. This mindset can be applied to any exercise routine, which can be a great motivator for your workout routine.
Moreover, by following the David Goggins diet plan, you can witness a radical transformation. The keto diet is essential for providing you with the energy to follow through with the David Goggins daily routine. As it turns out, the David Goggins diet plan and morning workout routine complement each other perfectly, facilitating a healthier way of living.
Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.
Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.