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Navy Seal Workout Routine: A Full Body Workout Worthy of the Best

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Navy SEALs: Building Superb Functional Strength

Navy SEALs have to be in elite physical condition to accomplish any and all tasks. The Navy SEAL workout routine focuses on strength and stamina rather than building big, bulky muscles. A Navy SEAL workout includes a lot of bodyweight exercises for strength, running, swimming, stretching, and of course proper nutrition and hydration.

What can you learn from a Navy SEAL workout? I'd say quite a bit. Physically, these guys have some of the leanest, most functional bodies in the world. Let's face it, there aren't any overweight SEALs. By performing your workout routine at a high level of intensity, you can sculpt a well defined body as well, even if you're only using your own body weight.

The Making of a US Navy SEAL

Someone Special: The Making of a US Navy SEAL usnavyseals.tv: by TRSLLC | video info

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Navy SEAL Fitness Test

BUD/S: Basic Underwater Demolition / SEALs

The physical fitness requirements for a Navy SEAL are challenging. At a minimum, a Navy SEAL must be able to:

Swim 500 yards in 12 minutes, 30 seconds
Do 42 Pushups in 2 minutes
Do 52 Situps in 2 minutes
Do 8 Pullups (no time limit but cannot touch the ground)
Run 1.5 miles in 11 minutes, 30 seconds (wearing boot and pants)

Remember, these are minimum standards. The best in class SEALs greatly exceed these requirements.

SEALs BUD/s Training, 1 of 4

SEALs BUD/s Training, 1 of 4: by UnitedStatesNavy | video info

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Navy SEAL Workout: Category 1

First 9 Weeks

As you can see below, the Navy SEAL workout routine has an intense focus on running, swimming, situps, pullups, and pushups. While these are simplistic in nature, you need a high degree of mental focus to complete these exercises.

Week 1:
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 4 sets of 15 Pushups Mon/Wed/Fri
Situps: 4 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 2:
Running: 2 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 20 Pushups Mon/Wed/Fri
Situps: 5 sets of 20 Situps Mon/Wed/Fri
Pullups: 3 sets of 3 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 15 min. 4-5 days/week

Week 3:
Running: No Running
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Week 4:
Running: 3 miles, 8:30 pace, Mon/Wed/Fri
Pushups: 5 sets of 25 Pushups Mon/Wed/Fri
Situps: 5 sets of 25 Situps Mon/Wed/Fri
Pullups: 3 sets of 4 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 20 min. 4-5 days/week

Weeks 5-6:
Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 25 Pushups Mon/Wed/Fri
Situps: 6 sets of 25 Situps Mon/Wed/Fri
Pullups: 2 sets of 8 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 25 min. 4-5 days/week

Weeks 7-8:
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 2 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 30 min. 4-5 days/week

Week 9:
Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 30 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Get a Body Like a Navy Seal!

Watch the video and download a FREE fitness guide!

Check out my website, Not Your Average Fitness Tips, for more fitness tips to get a lean, athletic look.

Navy SEAL Workout: Category 2

Second 9 Weeks

The second 9 week workout routine continues to up the intensity. Don't even think about attempting this if you haven't completed the first 9 weeks.

Weeks 1 & 2:
Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
Pushups: 6 sets of 30 Pushups Mon/Wed/Fri
Situps: 6 sets of 35 Situps Mon/Wed/Fri
Pullups: 3 sets of 10 Pullups Mon/Wed/Fri
Dips: 3 sets of 20 Dips Mon/Wed/Fri
Swimming: Swim continuously for 35 min. 4-5 days/week

Weeks 3-4:
Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
Pushups: 10 sets of 20 Pushups Mon/Wed/Fri
Situps: 10 sets of 25 Situps Mon/Wed/Fri
Pullups: 4 sets of 10 Pullups Mon/Wed/Fri
Dips: 10 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 45 min. 4-5 days/week

Week 5:
Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 15 sets of 20 Pushups Mon/Wed/Fri
Situps: 15 sets of 25 Situps Mon/Wed/Fri
Pullups: 4 sets of 12 Pullups Mon/Wed/Fri
Dips: 15 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 60 min. 4-5 days/week

Week 6 & Beyond:
Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
Pushups: 20 sets of 20 Pushups Mon/Wed/Fri
Situps: 20 sets of 25 Situps Mon/Wed/Fri
Pullups: 5 sets of 12 Pullups Mon/Wed/Fri
Dips: 20 sets of 15 Dips Mon/Wed/Fri
Swimming: Swim continuously for 75 min. 4-5 days/week