Last Updated On September 26, 2023
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.
- Goggins Workout Summary
- David Goggins’ Everyday Workout Routine
- The David Goggins Story - The Man Behind Can’t Hurt Me
- Current Body Stats
- David Goggins Workout Principles & Training Mindset
- Awards and Achievements
- The David Goggins Diet Plan Explained
- What Supplements Does Goggins Take?
- David Goggins Workout Routine FAQs
- in Summary
Goggins Workout Summary
Main Workout Goal | Extreme Physical and Mental Conditioning |
Program Duration | 10 weeks |
Workout Days Per Week | 5/6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Barbells, Dumbbells |
Recommended Supplements | Whey Protein Powder Multivitamins Post-Workout Caffeine |
David Goggins’ Everyday Workout Routine
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.
Weighted ab workouts 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
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bench press | 4-5 | 8-15 | 30-35 secs |
Dumbbell press | 4-5 | 8-15 | 30-35 Secs |
Dumbbell flyes | 4-5 | 8-15 | 30-35 Secs |
Cable cross | 4-5 | 8-15 | 30-35 Secs |
Chest press | 4-5 | 8-15 | 30-35 Secs |
Push-ups | 4-5 | 8-15 | 30-35 Secs |
Shoulder Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Military press | 4-5 | 8-15 | 30-35 Secs |
Arnold dumbbell press | 4-5 | 8-15 | 30-35 Secs |
Lateral raise | 4-5 | 8-15 | 30-35 Secs |
Front raises | 4-5 | 8-15 | 30-35 Secs |
Shrugs | 4-5 | 8-15 | 30-35 Secs |
Rear delt flyes | 4-5 | 8-15 | 30-35 Secs |
Back Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Lat pulldown | 4-5 | 8-15 | 30-35 Secs |
Close grip lat pulldowns | 4-5 | 8-15 | 30-35 Secs |
Cable rows | 4-5 | 8-15 | 30-35 Secs |
One-Arm Dumbbell Row | 4-5 | 8-15 | 30-35 Secs |
Back lat pushdowns | 4-5 | 8-15 | 30-35 Secs |
Deadlift | 4-5 | 8-15 | 30-35 Secs |
Arms Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Bicep curls | 4-5 | 8-15 | 30-35 Secs |
Isolation curls | 4-5 | 8-15 | 30-35 Secs |
Barbell curls | 4-5 | 8-15 | 30-35 Secs |
Preacher curls | 4-5 | 8-15 | 30-35 Secs |
Tricep pushdown | 4-5 | 8-15 | 30-35 Secs |
Skull crusher | 4-5 | 8-15 | 30-35 Secs |
Tricep extension | 4-5 | 8-15 | 30-35 Secs |
Tricep kickbacks | 4-5 | 8-15 | 30-35 Secs |
Legs Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Squats | 4-5 | 8-15 | 30-35 Secs |
Leg press | 4-5 | 8-15 | 30-35 Secs |
Leg extension | 4-5 | 8-15 | 30-35 Secs |
Leg curls | 4-5 | 8-15 | 30-35 Secs |
Stiff-leg deadlift | 4-5 | 8-15 | 30-35 Secs |
Walking lunges | 4-5 | 8-15 | 30-35 Secs |
Calf raises | 4-5 | 8-15 | 30-35 Secs |
Core Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Swiss ball obliques | 2 | 25 | 30-35 Secs |
Russian sit-ups | 4 | 10 | 30-35 Secs |
V-ups | 3 | 10 | 30-35 Secs |
Broomstick obliques | 3 | 10 | 30-35 Secs |
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.
Related Article - Full-Body Calisthenics Workout Plan For Beginners
Traveling Workout
Exercises | Reps | Rest |
|---|---|---|
Jumping jacks | 250 | 30-35 Secs |
Jumping jacks with push-ups | 200 | 30-35 Secs |
Walking lunges | 150 | 30-35 Secs |
Sit-ups | 110 | 30-35 Secs |
Plank up and downs | 110-150 | 30-35 Secs |
Even though the traveling workout mainly consists of bodyweight exercises, the increased reps mean that this is certainly no easy feat.
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.
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In addition, he is an ultra-distance cyclist, ultramarathon runner, and triathlete.
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6”2’ |
Weight | 190 lbs |
Age | 47 |
Biceps | 17 inches |
Waist | 32 inches |
Chest | 44 inches |
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 that post-workout warmups, cooldowns and stretching is important.
While David focuses heavily on the 40% rule, there are some other workout principles that he follows as well:
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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 Success
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.
Awards and Achievements
Military
Fitness
Charity Fundraising
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The David Goggins Diet Plan Explained
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:
What To Go For
What To Avoid
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:
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David Goggins Workout Routine FAQs
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.
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.
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.
The longest David Goggins run so far was 101 miles in 19 hours and 6 minutes.
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.
in Summary
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
