David Goggins Workout Routine & Diet – Garage Gym Pro

Always wanted to train like David Goggins? Known for being the toughest man alive, the David Goggins workout is not for the faint-hearted.

Here, we'll provide you with everything you need to know about the David Goggins workout routine and diet, and how to go about following David Goggins's lifestyle.

David Goggins is known for having an amazing workout routine that's also an exceptionally intense routine.

His workout starts at 3 am where he runs between 10 and 15 miles in the morning. Following this, he then commutes 25 miles to work on his bike.

Once he's done with work, he commutes another 25 miles back before doing a shorter 3 to 5 mile run and ending with a 90-minute resistance training.

If David isn't commuting to work on his bike, he would head home and do the same amount of miles on his exercise bike or something similar.

He follows this daily routine to build up his mental toughness, as training for endurance events requires a certain level of mental fortitude.

So even when he doesn't feel like doing his cardio routine, David still pushes through and does it anyway.

When it comes to his full body workout routine for resistance, David Goggins does so in moderation - about 2 - 3 times a week.

Core exercises are also a must, and he incorporates them within his workouts.

He also believes in the importance of recovery and has an extensive stretching routine where he stretches for 2-3 hours every morning.

In addition to his cardio work of running and cycling, here's an example of what the David Goggins workout routine looks like.

Chest Workout

  • 4-5 sets & 8-15 reps — Bench press
  • 4-5 sets & 8-15 reps — Dumbbell press
  • 4-5 sets & 8-15 reps — Dumbbell flyes
  • 4-5 sets & 8-15 reps — Cable cross
  • 4-5 sets & 8-15 reps — Chest press
  • 4-5 sets & 8-15 reps — Push-ups

Shoulder Workout

  • 4-5 sets & 8-15 reps — Military press
  • 4-5 sets & 8-15 reps — Arnold dumbbell press
  • 4-5 sets & 8-15 reps — Lateral raise
  • 4-5 sets & 8-15 reps — Front raises
  • 4-5 sets & 8-15 reps — Shrugs
  • 4-5 sets & 8-15 reps — Rear delt flyes

Back Workout

  • 4-5 sets & 8-15 reps — Lat pulldown
  • 4-5 sets & 8-15 reps — Close grip lat pulldowns
  • 4-5 sets & 8-15 reps — Cable rows
  • 4-5 sets & 8-15 reps — One-Arm Dumbbell Row
  • 4-5 sets & 8-15 reps — Back lat pushdowns
  • 4-5 sets & 8-15 reps — Deadlift

Arms Workout

  • 4-5 sets & 8-15 reps — Bicep curls
  • 4-5 sets & 8-15 reps — Isolation curls
  • 4-5 sets & 8-15 reps — Barbell curls
  • 4-5 sets & 8-15 reps — Preacher curls
  • 4-5 sets & 8-15 reps — Tricep pushdown
  • 4-5 sets & 8-15 reps — Skull crusher
  • 4-5 sets & 8-15 reps — Tricep extension
  • 4-5 sets & 8-15 reps — Tricep kickbacks

Legs Workout

  • 4-5 sets & 8-15 reps — Squats
  • 4-5 sets & 8-15 reps — Leg press
  • 4-5 sets & 8-15 reps — Leg extension
  • 4-5 sets & 8-15 reps — Leg curls
  • 4-5 sets & 8-15 reps — Stiff-leg deadlift
  • 4-5 sets & 8-15 reps — Walking lunges
  • 4-5 sets & 8-15 reps — Calf raises

Core Workout

  • 2 sets & 25 reps - Swiss ball obliques
  • 4 sets & 10 reps - Russian sit-ups
  • 3 sets & 10 reps - V-ups
  • 3 sets & 10 reps - Broomstick obliques

If David happens to be traveling, he has workout routines in place for when he's on the go. These workout routines go from about 45-minutes to an hour and are typically a full-body calisthenics bodyweight routine.

Below is an example of what a David Goggins workout bodyweight routine would look like while he's traveling.

Traveling Workout

  • 250 reps - Jumping jacks
  • 200 reps - Jumping jacks with push-ups
  • 150 reps - Walking lunges
  • 110 reps - Sit-ups
  • 100 to 150 reps - Plank up and downs

Even though the traveling workout mainly consists of bodyweight exercises, the increased reps mean that this is certainly no easy feat.

Check out our guides on the best bodyweight workouts for each muscle group below!

David Goggins Then Vs Now Physique

The David Goggins Story - The Man Behind Can’t Hurt Me

David Goggins was born in Buffalo, New York, on February 17, 1975, and is known for being both a motivational speaker with exceptional athleticism.

Despite growing up with asthma and heart defects, he is the only individual to have completed not just Navy SEAL training but also Army Ranger School and Air Force Tactical Control Training.

David Goggins also served in Iraq and Afghanistan and has broken countless athletic records.

He went through two Hell Weeks during his Navy SEAL training and has also written a book titled ‘Can’t Hurt Me, Master Your Mind and Defy the Odds’ where he shares how he's developed his mental toughness.

Interestingly, David actually started out as an overweight and depressed young man before he developed mental and physical fortitude and went through Navy SEAL training, Army Ranger School, and Air Force Tactical Air Control Training.

Now a retired Navy SEAL and an author and motivational speaker, David has countless achievements, from breaking the Guinness World Record for the most pull-ups done in 24 hours to running 101 miles in 19 hours and 6 minutes and countless more.

In addition, he is an ultra-distance cyclist, ultramarathon runner, and triathlete.

See Related - Jay Cutler's Olympia Workout Routine


Current Body Stats

Stat

Measurement

Height

6”2’

Weight

190 lbs

Age

47

Biceps

17 inches

Waist

32 inches

Chest

44 inches

David Goggins Running on the Beach Through the Ocean

David Goggins Workout Principles & Training Mindset

To improve and maintain his mental toughness and to handle his rigorous training regime, David follows the 40% rule.

With this rule, you're only 40% done when your mind is telling you that you can't go any further.

By following this concept, David is able to push himself beyond what is physically and mentally possible.

He also strongly believes in post-workout stretching, warmups, and cooldowns within his workouts.

While David focuses heavily on the 40% rule, there are some other workout principles that he follows as well:

Create Your Own Destiny

David focuses on his own destiny and believes that if there's something you're not able to achieve, go ahead and work hard for it.

The idea is to not let your present or others decide what you can accomplish. If you believe in yourself, you can make it work.

Don’t Lose The Last Rep

While there are times when it may seem like a chore to complete that gym workout or that last rep, that one rep could make a difference.

So if you missed that last rep or set, go back and finish it. This philosophy also helps with improved mental clarity.

The Accountability Mirror

Place sticky notes on the accountability mirror with what you'd like to hold yourself accountable for.

Before you head to bed, stand in front of the mirror and say what you've done with honesty, the idea is to hold yourself accountable for items that you've completed and items that you have not.

Celebrate

When you have accomplished what you've wanted - whether it's to lose weight, gain muscle or achieve a fitness milestone, have a cheat meal, or do what makes you happy.

When David was done with this Navy Seal hell week training, he celebrated.

David Goggins on the Beach Lifting a Large Piece of Driftwood

Awards and Achievements

Military

  • Only US Armed Forces member to have completed Navy SEAL training, Army Ranger School, and Air Force Tactical Air Control Training.

Fitness

  • Completed the San Diego One Day ultramarathon in 2005.
  • Completed over 60 triathlons, marathons, ultra-marathons, and ultra triathlons (third place in Badwater 135, second place in Moab 240).
  • In 2016, David also placed first in the Infinitus 88k, one of the most brutal races in the world.
  • Set the Guinness World Record for most pull-ups in 24 hours - a total of 4,030 pull-ups in 17 hours.

Charity Fundraising

  • Philanthropist and activist for the Special Operations Warrior Foundation. The foundation is dedicated to providing tuition to children of fallen operators.
  • Founded the Badwater 135, a 135 mile run from Death Valley to Mt. Whitney, California.

The David Goggins Diet Plan

When it comes to the David Goggins diet plan, he follows the keto diet [1] with a dose of intermittent fasting to reap its health benefits.

His daily routine typically consists of fasting until 11 am before having breakfast. Instead of lunch, he sometimes opts for a cardio routine before having dinner at about 8:30 pm.

His keto diet revolves around eating large amounts of healthy fats and low carbs.

By following this ketogenic diet, David Goggins has mentioned that it's helped with losing weight, lowering blood sugar and insulin levels, and turning him into a fat-burning machine.

The David Goggins diet plan typically avoids unhealthy fats, junk food, processed foods, soft drinks, artificial ingredients, grains, starches, low-fat dairy, and milk.

Instead, he focuses on incorporating more protein and healthy fats into his diet to keep up with his workout schedule.

Here's an example of how David typically eats on the keto diet:

  • Breakfast Meal
    As mentioned, David does intermittent fasting and typically fasts in the morning - so he doesn't eat until 11 am. When he does, however, he'll usually have a breakfast meal of oatmeal with blueberries or other fruits.
  • Pre-Workout Meal
    His pre-workout meal usually consists of fruits and walnuts.
  • Lunch Meal
    As part of intermittent fasting, when it comes to David's lunch break, he typically skips it and opts for his cardio training routine instead. When he does have lunch, however, it would be chicken breast, salad, and vegetables.
  • Pre-Dinner Meal
    With David's pre-dinner meal, fruits and almonds are the usual choices.
  • Dinner Meal
    Finally, with dinner, as part of the ketogenic diet, David has vegetables, salad, and either fish or chicken.
David Goggins Body Transformation

What Supplements Does Goggins Take?

While David does meet most of his nutritional requirements through his diet, he does take a few supplements to ensure that he's smashing his weighted exercises, core workouts, and cardio exercise.

Here are some of the main supplements that are part of the David Goggin's lifestyle:

  • Whey Protein Powder
    David consumes whey protein powder[2] as it helps with not just building muscle for his weight training but also provides sufficient protein to keep up with his daily routine.
  • Post Workout Protein Formula
    Once again, David takes this so he has additional protein within his body to keep up with both his workout routine as well as his cardio routine.
  • Multivitamins
    Although David gets most of his multivitamins from the food that he consumes, as he does have a rather demanding workout routine and diet, he must replenish these vitamins and minerals in other ways.
  • Caffeine
    As part of the David Goggins daily routine, he enjoys consuming caffeine in the morning before his workout as it doesn't just help with waking up the body but also helps him perform better in his workout routine.

David Goggins Workout Routine FAQs

How many calories does David Goggins burn daily?

It depends on what he's doing, but David Goggins can burn more than 5,000 calories a day as he can spend more than 440 minutes exercising.

How many hours does David Goggins sleep?

It's no wonder he's known as the World's Toughest Man as David Goggins only sleeps three hours a day - he wakes up at 3 am.

How many pull-ups did David Goggin do in a row?

In total, David Goggins did 4,030 pull-ups in 17 hours - an incredible feat that resulted in muscle fatigue. He's also the only person to have set the Guinness World Records for this.

What is the longest David Goggins run?

The longest David Goggins run so far was 101 miles in 19 hours and 6 minutes.

How fast did David Goggins run 100 miles?

David Goggins ran 100 miles in 19 hours and 6 minutes, an average of over 5 miles an hour. This was for the San Diego One Day 24-hour Ultramarathon at Hospitality Point in San Diego.


Conclusion

David Goggins is a beast when it comes to the fitness world.

Whether you're looking for that dream body shape or want to incorporate healthy eating into your routine, David Goggins is a great role model to look up to.

Just know, however, that the David Goggins daily routine can be exceptionally grueling.

So while it may not be realistic to follow the exact David Goggins journey, his diet and exercise principles remain universal.

Reference:

1. https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089
2. https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein 

Paul J

Last Updated on January 17, 2023