6 Week Navy Seal Workout Routine: Speed, Strength & Endurance

Navy Seal Workout Routine For Speed, Strength & Endurance
Do you have what it takes to tackle this introductory Navy SEAL training plan? You'll build functional strength, speed, and endurance with this 6-week workout routine.

Workout Summary

General Fitness
Full Body
Beginner
6 weeks
4
60-75 minutes
Barbell, Bodyweight, Dumbbells, Foam Roll
Male & Female
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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.

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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 - - -

Marc Megna Performing Exercises From The Navy Seals Workout

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

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88 Comments+ Post Comment

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Posted Tue, 11/13/2018 - 11:07
Hans Stephen S....

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

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Posted Tue, 11/13/2018 - 11:02
Hans Stephen S....

I'm really curious about this what does 3 length mean ??m

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Posted Sat, 10/13/2018 - 21:10
Emre Karakaya

Can I do this training more than 6 weeks?

JoshEngland's picture
Posted Mon, 10/15/2018 - 13:24
JoshEngland

Hi Emre,

Sure!

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Posted Fri, 08/24/2018 - 00:13
Tyler

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

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Posted Tue, 08/21/2018 - 11:30
Chris

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

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Posted Tue, 08/07/2018 - 13:02
Thomas

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

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Posted Sat, 05/26/2018 - 20:50
Emre Karaosmanoğlu

What would you reccomend after getting this done? Is there advanced version of this workout routine?

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Posted Thu, 05/24/2018 - 21:40
jeremy

Post training stretch. Can this be Yoga done later in the day? Say training at 10 am yoga at 6 pm?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:37
JoshEngland

Hi Jeremy,

Sure, that would work.

Hope this helps!

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Posted Sun, 05/13/2018 - 14:25
Emre Karaosmanoğlu

Hello. Can I do a similiar HIIT workout instead of Day 1 and optional day? Thanks

JoshEngland's picture
Posted Mon, 05/14/2018 - 08:59
JoshEngland

Hi Emre,

Yes, that should be fine.

Hope this helps!

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Posted Tue, 05/15/2018 - 00:33
Emre Karaosmanoğlu

Thank you Josh !!

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Posted Mon, 02/12/2018 - 09:25
Scott

Are you sure this is a "beginner" program? Not too many people I know who have never worked out could do even half of these workouts. A few of these workouts have the 3-5 miles run AFTER completing the weight training portion. Most beginners cannot run 3-5 miles by itself.

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Posted Thu, 02/08/2018 - 09:01
Scott

I workout in my garage gym and do not have a pulley machine. What exercise can I do with free weights instead of the Rear Delt Rope Pull on the Endurance day?

JoshEngland's picture
Posted Thu, 02/08/2018 - 10:04
JoshEngland

Hi Scott,

Give bent over rear delt lateral raises a try.

Hope this helps!

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Posted Mon, 01/08/2018 - 04:10
Huong

Hello Brad,
Thanks for your article. I'm gonna use this workout plan this week. But there are some exercises which I still feel confused about. In day 2, there is Explosive Single Arm Dumbbell or Kettlebell Flat Bench Press. So what is explosive mean? I do some google but it's not clear for me.

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Posted Mon, 01/08/2018 - 10:05
JoshEngland

Hi Huong,

As fast as you can go while keeping the weight under control.

Hope this helps!

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Posted Mon, 01/08/2018 - 20:23
Huong

Thanks for that information

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Posted Sat, 10/21/2017 - 21:54
George

Hey, Could I do this in circuits to save time, without reducing effectiveness? Or is it compulsory do do them all individually?

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Posted Fri, 09/29/2017 - 03:19
George

Hey, I was wondering about diet before workouts. I haven't dabbled too much into this but, say workouts are to create microscopic tears in your muscle in order for them to repair and grow right? Not having adequate nutrition would not allow your body to maintain such amounts of muscle. And normally if you don't eat enough before a workout, you would be feeling left tired and unable to use your muscles to the fullest potential. But not having enough nutrition would also mean that the elasticity of your muscle fibres are probably lower, which would mean that it could be easier to create microscopic tears in the muscles. And if we eat adequately after the workout, our muscles would repair all the tears, thus making our muscles bigger?

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Posted Tue, 10/03/2017 - 12:27
nomoreluke

You're thinking WAY too much into this. NEVER ever ever ever ever EVER go down the route of thinking that "not enough nutrition" is the way forward. It is the single most important factor when training. More so than the training itself. It's similar to the idiots who think that not stretching before/after a workout is a great idea. This workout is clearly intended to give you FUNCTIONAL strength, agility and power. This isn't designed as a hypertrophy block (although there is an element to it). If you want to be a muscle bound lump with no functional abilities at all, then this clearly isn't the workout for you. As for timing of meals, that's actually not as important as many would have you believe. Importance of nutrition goes in this order... Calorie intake>Macros>Micros>Timing>Supplements. Just make sure you are regularly eating the right nutrients in the right amounts and you'll be golden. Eat healthy every day. It's as simple as that really.

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Posted Fri, 08/11/2017 - 22:27
Gage Scott

What should I eat and drink while on this program?

JoshEngland's picture
Posted Mon, 08/14/2017 - 08:41
JoshEngland

Hi Gage,

That depends on a number of things, most importantly though, it depends on your goal.

First thing 's first though, you need to know how many calories you need in a day to maintain your current body weight. Find that here with our bmr calculator: https://www.muscleandstrength.com/tools/bmr-calculator

Next, add/subtract ~250-500 calories from that number depending on your goal. You'll want to obtain most of these calories from whole food sources such as fruits, veggies, beans, grains, lean proteins, etc. Try tracking your calories using an app such as myfitnesspal.

Assess your results after a couple of weeks and alter your calories if need be.

Hope this helps!

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Posted Mon, 08/14/2017 - 23:13
Gage Scott

Should I add 250-500 or subtract that much from my daily intake? I am trying to turn fat into muscle with this program.

JoshEngland's picture
Posted Tue, 08/15/2017 - 08:40
JoshEngland

Hi Gage,

That will depend on your starting point. Building muscle and losing fat are often conflicting goals. For most lifters, it is better to choose one goal for a while. The exception to that rule is if you're a beginner. Beginners tend to be able to do both simultaneously for the first 1-2 years of lifting.

I'd base it on your bodyweight and how close you are to the ideal range for your height to be healthy. If you're overweight, go with a deficit (subtract). If you're a healthy weight already or underweight, go with a surplus (add).

Hope this helps!

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Posted Fri, 07/21/2017 - 19:52
Shen

hi , can i use this workout to build muscle for skinny guy.
Thanks

JoshEngland's picture
Posted Mon, 07/24/2017 - 09:15
JoshEngland

Hi Shen,

Yes, you can.

Hope this helps!

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Posted Wed, 07/19/2017 - 22:57
David

Can i use this workout for build muscle

JoshEngland's picture
Posted Thu, 07/20/2017 - 09:11
JoshEngland

Hi David,

Yes, you can.

Hope this helps!

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Posted Thu, 04/20/2017 - 07:08
George

BRAD, if I miss a workout, e.g Monday -agility and speed.
should I continue it the next day? and push the schedule back. and do speed and agility on Tuesday or should I continue with power. does the sequence matter much?

JoshEngland's picture
Posted Thu, 04/20/2017 - 09:17
JoshEngland

Hi George,

You can do either or. Personally, I'd just continue with Power and pick up with agility/speed the following Monday.

Hope this helps!

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Posted Thu, 04/13/2017 - 01:18
George

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

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Posted Wed, 12/28/2016 - 15:26
Leigh

Hi Brad,
This summer I was bike commuting 15k (about 9 miles) to work, lifting for about 45 minutes, M, W, F (back squat, step ups, dead lifts, bench, pull ups, 3/4-8 @80-70% 1 rep max), then cycling home 15k (9miles). I did this 5 days a week and then would run for 1-1.5 hours on Saturday or ride for 2-3 hours. I did this for about three months and probably made a couple errors in increasing mileage on Saturday rides. But usually by Thursday or Friday I was pretty tired. I ended up with a muscle overuse injury (the tear drop on the inside of my knee and hip flexor).

Since it's winter now, I'm trying to run commute in and then take the subway home (it's 15k/9miles). But I could run as few as 5k (there's a stop every 1-1.5k after that), jump on the train and be in to work. What I'm wondering is what the daily max number of kilos/miles I could do, while still doing a program like this with proper recovery. I want to maximize both my strength and my endurance, but I want to be functional and not exhausted. Running daily is pretty critical for me for a number of reasons (I also just love it); and trail running/scrambling is probably my number one activity. But I like being able to climb and jump as well as I like urban exploration and scrambling and both require a fair amount of strength, power and some explosiveness. So how many miles/kms could I get away with? Thanks.

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Posted Sat, 07/28/2018 - 03:11
Blane

It looks to me like you're getting too much endurance training with all the running and cycling, hence your overuse injury. I'd cut back on the cardio quite a bit and rachet-up the strength and skill training for more balance. You're draining your recovery systems and you're limiting your strength gains with so much cardio on top of the strength training. Keep in mind that the BUD/S program at Coronado is only several months out of a lifetime. It is designed to simulate combat conditions and TO BREAK THE BODY DOWN. That level of training cannot be kept up for years. After SEAL training is complete, most SEALs don't run nearly as much as they did in BUDS and their workouts are more geared towards maintenance, strength, injury prevention, and skills. If you find yourself getting exhausted too often from your workout routine. It's always better to cut down on endurance/cardio activities rather than strength activities, as you do gain quite a bit of cardiovascular benefits from strength training but almost no strength benefits from cardio training. Good luck.

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Posted Thu, 12/08/2016 - 22:33
Joshua

I am looking for a really demanding workout that is like this. I want to get my endurance to max and this is good but is there a more demanding "navy seal" training program?

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Posted Sun, 07/10/2016 - 18:00
Logan

I needed something to augment morning pt. This looks pretty good, but does anyone have any idea what percentages he wants you to use?

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Posted Fri, 06/10/2016 - 16:50
Richard Poland

I used this program about 2 years and I remember loving the style. Is there a more advanced program with a similar make-up?

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Posted Sat, 05/14/2016 - 08:11
Patrick

Hey mr. Brad, as a vet would you recommend this plan for me? I've got an airborn infantry contract with a Ranger School and Ranger Selection add on to it. I'm already in good shape (299/300 pt score). Would this program do well to prepare me for the challenges I will soon face?

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Posted Mon, 04/18/2016 - 17:53
Jawad Khawaja

is okay to do if doing football and playing as a lineman offensive and deffensive?

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Posted Sun, 02/21/2016 - 05:19
Jdillon

Hey brad, is it ok to do this program while training brazilian jiujitsu?

BradBorland's picture
Posted Mon, 02/22/2016 - 22:42
BradBorland

Yes, as long as you aren't burning out too much.

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Posted Thu, 02/04/2016 - 18:38
Baxton

I am a little confused by some of the reps/sets; example the day 3 back squat; do you rest after 8-12 reps in the warm up or after you have completed the 3 sets? Do you increase weight on the work sets? they are only 5 reps, surely you dont rest for 120 seconds after just one set?

BradBorland's picture
Posted Fri, 02/05/2016 - 10:22
BradBorland

Hi Baxton. You won't need to rest that much on warm-up sets, just focus on getting blood into the muscle and increasing mobility. For heavier sets you will need the rest due to the demands and the fact that you are training with enough intensity.

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Posted Sat, 11/21/2015 - 18:58
Nepoleon

Hi Brad,

For the Explosive Bent-Over Dumbbell Row should we use a single hand or both hands at the same time?

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Posted Sat, 11/21/2015 - 18:57
Nepoleon

Hi Brad,

For the Explosive Bent-Over Dumbbell Row are we supposed to do it for a single hand first then for the other hand or both hands at the same time?

Thanks

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Posted Fri, 11/20/2015 - 19:27
Nepoleon

Hi Brad,

Really excited to start your programme.! But I do not have barbells and the equipments required for dead-lifts and some strength exercises for Day 3 which you have listed - Barbell Floor Deadlift, Barbell Back Squat, Seated Leg Curl, Romanian Deadlift, Inverted or TRX Row & Plyo Push-Up and Sled Pull or Drag or Farmer's Walk.

Can you please suggest alternatives if there are any for these exercises?

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Posted Sun, 10/18/2015 - 13:02
BRIJ

Hi Brad.! I would like to know,is it beneficial to go for a run after the workout or one shuold do it before? Thanks.!

BradBorland's picture
Posted Mon, 10/19/2015 - 22:19
BradBorland

Definitely after. You want to save all of your coordination for the resistance training.

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Posted Mon, 09/28/2015 - 16:38
Chris

Hey Brad on Day 2 it states that we must complete 8 sprints. Are we to do timed sprints and if so how many seconds? If not, can you specify how we are to conduct the sprints? Thanks in advance for your response.