Workout Summary
- Main GoalGeneral Fitness
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Foam Roll
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Navy SEAL training isn’t for the faint of heart.
It requires grit, persistence and gut-wrenching effort. Traditional bodybuilding-style split routines designed for bigger biceps and 6-pack abs just won’t cut it.
What you need is a program to get you a significant step closer to preparing you for such training – a program focusing on the necessities of strength, endurance and other important factors that can facilitate function and real-world capabilities.
The following is an introductory program designed to get you started in the right direction whether your goal is to one day join the ranks of the Special Forces or to simply get off your butt and start something new.
Real World Training
Bench pressing and curling a lot of weight is great for impressing others, but your goals are to run, jump and lift more effectively and efficiently. Real-world training encompasses a thorough list of training variables you need to focus on. Their order is just as important too.
Speed and agility: The ability for you to achieve maximum velocity and change direction efficiently and then to return to that high velocity is important when trying to coax your system into conserving energy and running like a fine-tuned, high-octane machine.
Power: Also referred to as fast strength, power is your ability to drive a load as quickly and efficiently as possible. It is also the ability to create explosive power utilizing correct biomechanics in a safe manner.
Strength: Also referred to as slow speed, it is your ability to move a load from point A to point B – period. Normally, this is reserved for pressing, squatting and deadlifting moves.
Hypertrophy: Contrary to many beliefs hypertrophy is the process of recruiting, breaking down and fatiguing muscle fibers for the sole purpose of increasing cross-sectional area or muscle growth – not just getting stronger.
Muscular endurance: As one of the most important skills to develop, muscular endurance is your ability to repeat bouts of muscular contractions. Think of high-rep sets of push-ups and sit-ups as examples.
Cardiovascular endurance: Of course it’s a no-brainer that you need a hefty supply of cardiovascular endurance – how efficient your body is at utilizing oxygen for fuel. Without it you’ll be dead in the water.
A Few Notes before You Begin
- In addition to the above training variables, this program will also address some other common weaknesses you may be victim to such as strengthening your posterior chain and overhead strength, stabilizing your core, shoring-up asymmetrical weak sides and making you whole-body strong.
- You will need to perform a bit of prehab and mobility work. Without it proper recovery won’t be met.
- Give the program a couple of weeks to kick in the results.
- You will also need to perform a thorough dynamic warm-up prior to each session.
- Pay close attention to rest periods and the cadence of the program. Also, keep form and technique in check.
- If you feel you are unable to finish a session then simply reduce the volume slightly and build back up slowly over time.
The Program
The purpose here is to get functionally fit not necessarily lean and sexy. However, the residual effects of this program will get you there along the way. It will also get you stronger, balanced and in incredible shape for whatever your goals are. In short, you will be able to kick butt inside and outside of the gym!
Again, this is an introductory training plan – not one officially used by the Navy SEALs. Try it for 6 weeks. It can be used to get you started on a fitter, more usable physique without the guessing game.
Each session will be performed once per week with an optional weekend day thrown in for those who want to get an extra workout in. Your week will look something like this:
| Day | Workout |
|---|---|
| Monday | Day 1 - Speed and Agility |
| Tuesday | Day 2 - Power |
| Wednesday | Off |
| Thursday | Day 3 - Strength |
| Friday | Day 4 - Hypertrophy & Muscular Endurance |
| Saturday | Day 5 - Optional Full Body Conditioning |
| Sunday | Off |
Foam Rolling/Mobility Work
Be sure to perform a few minutes of either foam rolling or simple massage of certain areas such as hips, quads, hams and lats and shoulders. Also, some simple hip and glute stretches are recommended to open up tight areas for the work ahead.
Dynamic Warm-Up
Instead of the traditional slow cardio warm-up, you will perform what’s called a dynamic warm-up. Perform the following prior to each training session.
Perform all moves with little rest for 1 or 2 rounds:
| Exercise | Reps |
|---|---|
| Push-Ups | 20 |
| Deep Bodyweight Squats | 20 |
| Lying Ab Windshield Wipers | 10 (each side) |
| Walking Lunges (long stride) | 20 paces |
| Inverted Rows | 10 |
| Jump Squats | 10 |
| Side Lunges | 10 (each side) |
Post Training
Be sure to perform a comprehensive stretching routine focusing not only on the specific muscles stressed but also all other areas as well.
Day 1: Speed and Agility
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Sprints (at least 20 yards) | 3 minute jog | 5 rounds all-out effort | 120 |
| Timed shuttle run (at least 10 yards) | - | 5 rounds all-out effort | 60 to 120 |
| Superset: Reverse Grip Chin-Up & Flat Bench Barbell Press | 1x12 | 3x8-12 | 60 after each superset |
| Superset: Dumbbell Shrug & Hyperextension | - | 3x8-12 | 60 after each superset |
| Superset: Floor Crunch & Bent-Knee Hanging Leg Raise | - | 3x15-20 | No Rest |
| 3-5 mile Jog at a Steady Pace | - | - | - |
Day 2: Power
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Jump Squats or Box Jumps | 1x10 | 4x10 | 30 |
| Barbell Clean and Press | 2x12-15 | 3x5-8 | 60 |
| Plyo (hand clap) Push-Up | 1x10 | 3x5-8 | 30 |
| Explosive Single Arm Dumbbell or Kettlebell Flat Bench Press | - | 3x5-8 | 60 |
| Explosive Bent-Over Dumbbell Row | 1x12 | 3x5-8 | 60 |
| 3-Way Plank: alternate from side, middle to other side without rest (10sec each) | - | 1 set alternating every 10 seconds for 1 to 2 minutes | - |
| Sprint Intervals: total of 8 sprints with one minute rests | - | - | - |
Day 3: Strength
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Barbell Floor Deadlift or Barbell Back Squat | 3x8-12 | 4x5 | 120 |
| Seated Leg Curl or Romanian Deadlift | 1x12 | 4x5 | 120 |
| Superset: Inverted or TRX Row & Plyo Push-Up | - | 3x10-15 | 60 after each superset |
| Superset: Incline Bench Dumbbell Press & Wide-Grip Pull-Up | 2x12 | 4x5-8 | 60 after each superset |
| Superset: Hanging Leg Raise & Planks | - | 3x15-20 & 20-30 sec for planks | No rest |
| 3-5 mile Jog at a steady pace | - | - | - |
Day 4: Hypertrophy & Muscular Endurance
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Superset: Standing Barbell Shoulder Push Press & Rear Delt Rope Pull | 2x12 | 4x10-15 | No rest |
| Bulgarian Split Squat | 2x12 | 4x10 each leg | 30 |
| Superset: Standing Barbell or TRX Curl & Parallel Bar Triceps Dips | 1x12 | 4x10-15 | No rest |
| Superset: Feet-Elevated Push-Up & Single Leg Calf Raise | - | 3x10-15 | No rest |
| Superset: Incline 3-Way Sit-Up & Lying Leg Raise | - | 3x15-20 | No rest |
| Sled Pull or Drag or Farmer's Walk | - | 3 lengths | 60 |
Day 5: Optional Full Body Conditioning
Perform 3 rounds resting when necessary eventually building up to 5 rounds without rest. Rest 60 to 120 seconds after each round.
| Exercise | Reps |
|---|---|
| Push-Up | 20 |
| Prisoner Squat | 20 |
| Pull-Up | 10 |
| Walking Lunge | 10 each leg |
| Triceps Bench or Parallel Bar Dip | 10 |
| Short Sprint | Varied lengths |
| Ab Crunch | 20 |
| *End with 3-5 mile jog at a steady pace | |
130 Comments
Hi Brad,
Its not really clear about the Day 4: Hypertrophy & Muscular Endurance workout. For example, the Superset: Standing Barbell Shoulder Push Press & Rear Delt Rope Pull. Is it 4 times supersets? also, you mentioned no rest between sets, After doind 1 superset there is no rest?
Hi Andrew, That is correct for the superset you described. You go back and forth with no or as little rest as possible until all four supersets are done. That makes it more challenging, which is why it is a part of a program like this.
Hello! I am looking to build cardiovascular endurance, but power, strength, and endurance in my body overall as well. I am in the Army and want to get better scores for the AFT. But, I’m also concerned about my overall health and fitness when it comes to everyday exercises, and my ability to help someone out when it comes down to it (dragging, pulling, etc). Is this a good workout for my goals?
Hi Alexis, thank you for your service. And yes, it will be a great asset for you and your goals. Give it a solid run, and let us know your thoughts!
My goal is to gain weight (muscle) and get toned at the same time. Would this workout help my goal?
You can definitely get leaner and may add a pound or two of muscle tissue, Buddy. If you are new to training, then you may want to run a beginner friendly program before taking this one on. If you have been at this for a while, then go for it!
Can I condense this into 4 days instead of 5
Hi Harry, we suggest following the program as is on this one. The work on each of the training days is taxing enough. Adding to four of the workouts by including parts of the fifth may impact your recovery.
I'm looking to lose man boobs and build lower body can you give me a cheat code to go along with this workout?
Afraid not. Just gotta train hard and diet consistently. There are some skin tightening creams that may work, but that is not a guarantee.
The gym I go to isn’t setup to to properly do supersets. What would be the recommended way to incorporate them? Or just making my way to each location and do the sets?
Hey C.T. I would say do them where you can, and do the best you can with the setup you are working with.
Is there any advance workout like this
I don't believe there is one here on M&S, Danilo. You may be able to find an advanced version of the NAVY Seal workouts on other sites. In the meantime, I will make a pitch to the editors and see if we can work on coming up with one. What I can do is offer a few tips to make this one more challenging.
Day 1 - Take the sprints from 20 to 100 yards. You can also wear a weighted vest during the jog at the end.
Day 2 - Up the weight on the power movements for triples instead of 5-8.
Day 3 - Cut the rest times to 45 seconds and up the jog to 8 miles.
Day 4 - Add a work set to each of the last three movements. Also, do 10 burpees after the last exercise.
Day 5 - Wear a weighted vest for the entire workout.
Hope this helps!
what do you mean by warm up do we need to put weights if were doing the warm up sets or no
Hi Danilo, the dynamic warmup he shared are primarily bodyweight movements. You should not need extra resistance for those to warmup for the main workout.
Hope this helps!
Hi,
May I change the off day from after day2 to after day3
Hey there. You can, but I would like to ask why out of curiosity.
I get it. Go for it! Let us know how it works for you, and thank you for being a part of the M&S community!
I am full busy on weekends + thursdays because of work, school, familly, kids etc
I'm fairly fit and trying to gain a little bit of weight. Will this training for a short period of time will have a negative effect on mass building?
It depends on your recovery and how much you're eating. I don't think it will impact your mass building negatively, but you really need to have plenty of nutritious meals and recover well to continue growing. How long are you thinking of doing this?
Hi i'm looking to join the army but i am super unfit is this workout suitable for me or should I adjust the Reps and build gradually also if i get to a point where this is easy for me should i change the workout completely or just add more reps/sets
Hey, A'Naise. First, thanks for your willingness to service. To answer the question, build up gradually. If you go all out and get hurt because you weren't prepared, that will impact your chances of getting into the military. Take your time getting ready. It will be worth it.
Hey, I am training for policing, and I have to pass a circuit and beep test (shuttle run). Is this program suitable for that? or should I add some more cardio or anything else?
I think this would serve you well, but you should find ways to work in your personal shuttle runs so you have experience before that test. Good luck, and thanks for reading M&S!
I just started boxing and planning to do other combat sports, would this workout be beneficial for that kind of stuff? If not could you recommend me one that will?
I believe you will find this one to serve you well, Angel. Run with it, and let us know how you do. Thanks for reading M&S!
Dear,
Congratulations for all this wonderful workouts program.
Please can you add all url for each exercices.
Some of them does not have it.
For all, it will be easier to see how to do it and which part of your body are we working
I will pass this on to the editors, Diop. In the meantime, go to YouTube and enter the exercise in the search bar for guidance. I can't include links in the comments, but they will be there for you to learn from.
Can change days for instancse do day 1 to day 3 and day three to day 1. Andwill it be ok if I do the sprint and jogs in the morning and the rest of the workout in the evening.
Hey Hannes, the changes you suggested should be fine. Come back after a few weeks and let us know how they work for you.
Hello, I would love to start this program but I'm a little confused on the workout per day. Am I picking only 1 of the exercises in the day or am I doing all of those exercises in Day 1 etc.?
Hi, Diana. Thank you for the question. You complete all of the exercises under Day 1 in one workout. Hope this helps. If you take this program on, let us know how it works for you!
When you meant sprint how far do I have to sprint for?
Can I also use this programm for fatloss?
Hey Dean - if your primary goal is fat loss, your diet is going to play a huge role in your success. Use our BMR calculator to figure out your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator
We also have a ton of workouts tailored to fat loss that you can check out here: https://www.muscleandstrength.com/workouts/fat-loss
What is the diet for this? Talking about how many calories, how much water, and what meals should I prep?
Hey Arsalan
Choosing the right diet is something that's best discussed with your doctor, in case you have any allergies or foods you cant eat. As far as calories go, you'll want to make sure you're at least matching your BMR for maintaining, or you're eating in a caloric surplus.
Was this program designed by, or used by Navy seals?
Hey, I've been loving the workouts man, I'm getting the type of progress that I'd be wanting from a gym workout at home, and I'm wondering if there's another workout program you'd recommend moving onto after finishing up the 6 weeks of this program? I'm just wondering since I don't want to hit another plateau and I'd rather just think ahead this time and plan for keeping my muscles "surprised" I guess lmfao and using some more versatile movements if they become accustomed to the routine of this. Any recommendations? Thanks in advance.
BRAD, I love this program, but it takes a little long, over an hour at times, should I be cutting down on sets or should I be cutting down on whole excercises?
Thanks
I'm really curious about this what does 3 length mean ??m
Can I do this training more than 6 weeks?
Hi Emre,
Sure!
Brad,
I’m a little confused on the agility portion for the sprints and timed shuttle. Can you explain a little more on what is expected. For example, am I doing a 20 yard sprint, then resting for 120 seconds, then doing another 20 yard sprint? Doesn’t seem right. As well for the shuttle run. Thank you
Brad,
At what weight, or percentage of max single lift/pull, should these sets and reps be done at? the program looks very good, but their is no information on what weight to begin with and at what times/ how to progress.
thanks
use a comfortable weight that fits you. a weight that youll have to push yourself yet still be able to complete the exercise
I'm currently training for the Royal Marines, I have around 12 weeks left in order to hit my fitness goals:
60 Press-Ups in 2 Minutes (Audible Beep Rhythm)
70 Sit Ups in 2 minutes
14 Pull Ups
Back to Back 1.5 Mile Runs, first in 12 minutes 30, second in under 9 minutes 30, 2% incline.
Minimum of level 12 on Bleep Test
What would you reccomend after getting this done? Is there advanced version of this workout routine?