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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67 Comments+ Post Comment

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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 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.

BradBorland's picture
Posted Tue, 09/29/2015 - 12:55
BradBorland

Hi Chris. They can either be timed or done with a predetermined distance. So, either 20 seconds or so or 40 or 50 yards.

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Posted Sun, 11/27/2016 - 09:47
jose legaspi

Just because u are using gym equipment, it does not mean it's not applicable. What matters are applicable results. And actually, if u look at the nature of the program, it's very applicable, and can be scaled up or down to fit a person's needs.

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Posted Wed, 01/25/2017 - 09:55
Renner
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Posted Fri, 10/02/2015 - 09:59
Wade Race

All due respect, but I think a Navy SEAL workout would have to be applicable in any situation, with limited equipment. You know, calisthenics, not stuff you have to do in the gym. I don't think there's gyms in the desert. Just saying.

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Posted Mon, 09/14/2015 - 04:09
max

I don't know how to do the shuttle run properly. It says; at least 10 yards for 5 rounds all effort with a rest period of 60 to 120 seconds.

1. Does this mean that I have to do 5 shuttle runs (which is probably not the case)?
2. Does it mean; 5 rounds, meaning 5 steps in the shuttle run with between each step a minute or two minutes rest (which defeats the whole shuttle test because it's made to wear you out)?

I'm just confused, maybe I am looking at it wrong, can someone help me with this?

BradBorland's picture
Posted Tue, 09/15/2015 - 09:51
BradBorland

At least a 10 yard length, there and back - that is one round.

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Posted Fri, 07/31/2015 - 17:25
Alex

My buddy and I also are about to start this program to prepare for rugged maniac in October. Can't wait to see how it works. Thanks in advance for posting this interesting routine.
Alex

BradBorland's picture
Posted Mon, 08/03/2015 - 15:38
BradBorland

Thanks, Alex! Let us know how you do...

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Posted Sun, 06/14/2015 - 21:23
Chris

Hey Brad,

This looks like a great program, i'm going to use it to train for my first Tough Mudder in October!
I just have one question, I'm already running about 12-15 miles a week, would a 2 mile row or cycle be a good substitution for the jogs in this program?

Thanks in advance,

Chris

BradBorland's picture
Posted Mon, 06/15/2015 - 15:21
BradBorland

Hi Chris. Yes, absolutely! Good luck on the Mudder!

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Posted Sun, 06/07/2015 - 15:51
Tabor

Hey Brad,
What are your thoughts on alternating (week to week) between this program and your anti-hero training program? I am looking to both increase my strength and size, but would like to also improve my overall fitness (jump height, sprint speed, etc.). Would this be an effective way to go about that, or would the two workouts just end up taking away from each-other.

BradBorland's picture
Posted Mon, 06/08/2015 - 10:13
BradBorland

Hi Tabor, that actually sounds like a great idea! Just be sure to pay close attention to your recovery ability.

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Posted Thu, 05/28/2015 - 17:03
Chris thompson

Hey Brad,
Looks an Interesting program, I am 5'10 and around 174 pounds and fairly lean. I want to be more muscular as well as lean and fit. Will this program help to grow muscle? I find 'bodybuilding' programs to be rather dull.
Thank you

BradBorland's picture
Posted Fri, 05/29/2015 - 22:45
BradBorland

Absolutely! It's designed to give you the best of all worlds. Muscle, less fat and performance.

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Posted Wed, 05/27/2015 - 22:32
Lou

Brad

What is the main difference between this and the tactical physique workout you previously made? I.e. Which would you recommend someone do first? Which is more difficult? Will there be a big difference in results? Etc

Thank you

BradBorland's picture
Posted Thu, 05/28/2015 - 12:50
BradBorland

Hi Lou. Great question? I'm glad you asked.
This is similar to the Tactical Program. I would say it is loosely a sequel to the previous program. It's organized a little different with each variable (power, speed, etc.) nicely in order throughout the week.

To start, go with the Tactical program first. Take a week or so off then try this one.

Thanks!

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Posted Sun, 05/24/2015 - 16:03
Mike

Reverse Grip Chinups? That would be a pullup. However, the video shows regular chinups... Does the author not know the difference?

BradBorland's picture
Posted Mon, 05/25/2015 - 15:42
BradBorland

Hi Mike. A chin-up is traditionally performed with a reverse (palms facing you) grip. I do know the difference - the video may be a generic display that is there for technique. Thanks!

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Posted Sun, 05/24/2015 - 15:47
Lance

I've done a couple of weeks of your earlier posted version. After working through it:
1) any recommendations for rest periods between excercises? I try to keep min...
2) only "no rest" I question is shoulder press / delt pull superset; is this no rest between both the excercises is the ss and the sets of ss, or just between the excercises each ss? I guess it is hypertrophy day, but this one KILLS...

BradBorland's picture
Posted Mon, 05/25/2015 - 15:40
BradBorland

Hi Lance. The rest times are posted. Also, there is no rest between (within) the supersets. The rest is for after each superset unless otherwise written.

BradBorland's picture
Posted Fri, 05/22/2015 - 22:50
BradBorland

Hey guys, I'm here to answer any questions you may have.