Navy SEAL Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

This unofficial Navy SEAL workout routine will help you to get ripped, lose weight, burn fat, improve your cardiovascular endurance, and develop the kind of functional strength that is necessary to pass the Navy SEAL physical fitness tests. Since the Navy SEAL fitness test emphasizes swimming ... more

This unofficial Navy SEAL workout routine will help you to get ripped, lose weight, burn fat, improve your cardiovascular endurance, and develop the kind of functional strength that is necessary to pass the Navy SEAL physical fitness tests.

Since the Navy SEAL fitness test emphasizes swimming (no surprise there), push-ups, chin-ups, and running with very minimal rest in between exercises then this Navy SEAL workout program will aim to prepare you by incorporating a lot of the same exercises in a superset form with very little rest.

It goes without saying that this Navy SEAL training program is an expert level workout so if you are a beginner to intermediate level user then you can scale this workout back by adding additional rest breaks and dialing back the number of sets and reps.

It is also worth noting that this workout plan is designed to prepare you to be as physically fit as a Navy SEAL but if your goal is to look like the ripped actors that play Navy SEALs in the movies then you will want to pay extra close attention to your diet as having the best workout plan in the world won't get you the results you want if you are too busy gorging on cheese fries in between workouts.

If you want to take your cardiovascular endurance to new heights while whittling away fat then start training with this Navy SEAL workout plan!

Navy SEAL Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings
Navy SEAL Workout Plan

Navy SEAL Workout Plan

4 Weeks / 5 Days per Week / Expert

2 ratings

Workout Summary

This unofficial Navy SEAL workout routine will help you to get ripped, lose weight, burn fat, improve your cardiovascular endurance, and develop the kind of functional strength that is necessary to pass the Navy SEAL physical fitness tests. Since the Navy SEAL fitness test emphasizes swimming ... more

This unofficial Navy SEAL workout routine will help you to get ripped, lose weight, burn fat, improve your cardiovascular endurance, and develop the kind of functional strength that is necessary to pass the Navy SEAL physical fitness tests.

Since the Navy SEAL fitness test emphasizes swimming (no surprise there), push-ups, chin-ups, and running with very minimal rest in between exercises then this Navy SEAL workout program will aim to prepare you by incorporating a lot of the same exercises in a superset form with very little rest.

It goes without saying that this Navy SEAL training program is an expert level workout so if you are a beginner to intermediate level user then you can scale this workout back by adding additional rest breaks and dialing back the number of sets and reps.

It is also worth noting that this workout plan is designed to prepare you to be as physically fit as a Navy SEAL but if your goal is to look like the ripped actors that play Navy SEALs in the movies then you will want to pay extra close attention to your diet as having the best workout plan in the world won't get you the results you want if you are too busy gorging on cheese fries in between workouts.

If you want to take your cardiovascular endurance to new heights while whittling away fat then start training with this Navy SEAL workout plan!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Kettlebells
  • Medicine Ball
  • Treadmill
  • Chin-Up Bar
  • Pool
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2.00 <span>mi</span> , 00:18:00
-- 2.00 mi 00:18:00 -- -- --:--
Default
Lats / Intermediate
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2.00 <span>mi</span> , 00:18:00
-- 2.00 mi 00:18:00 -- -- --:--
Default
Lats / Expert
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Chest / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2.00 <span>mi</span> , 00:18:00
-- 2.00 mi 00:18:00 -- -- --:--
Default
Lats / Intermediate
3 sets, 5 reps
3 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
3 sets, 30 reps, 01:00 rest
3 -- --:--:-- 30 -- 01:00
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:27:00
-- 3.00 mi 00:27:00 -- -- --:--
Default
Lats / Intermediate
4 sets, 5 reps
4 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Shoulders / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:27:00
-- 3.00 mi 00:27:00 -- -- --:--
Default
Lats / Expert
4 sets, 5 reps
4 -- --:--:-- 5 -- --:--
Default
Chest / Intermediate
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Shoulders / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Shoulders / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Abs / Intermediate
3 sets, 10 reps
3 -- --:--:-- 10 -- --:--
Default
Abs / Expert
3 sets, 10 reps, 01:00 rest
3 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:27:00
-- 3.00 mi 00:27:00 -- -- --:--
Default
Lats / Intermediate
4 sets, 5 reps
4 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
4 sets, 20 reps
4 -- --:--:-- 20 -- --:--
Default
Abs / Beginner
4 sets, 30 reps, 01:00 rest
4 -- --:--:-- 30 -- 01:00
Default
Shoulders / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:25:00
-- 3.00 mi 00:25:00 -- -- --:--
Default
Lats / Intermediate
4 sets, 7 reps
4 -- --:--:-- 7 -- --:--
Default
Chest / Beginner
4 sets, 25 reps
4 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
4 sets, 35 reps, 01:00 rest
4 -- --:--:-- 35 -- 01:00
Default
Shoulders / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:25:00
-- 3.00 mi 00:25:00 -- -- --:--
Default
Lats / Expert
4 sets, 7 reps
4 -- --:--:-- 7 -- --:--
Default
Chest / Intermediate
4 sets, 25 reps
4 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
4 sets, 35 reps, 01:00 rest
4 -- --:--:-- 35 -- 01:00
Default
Shoulders / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Shoulders / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Abs / Intermediate
3 sets, 12 reps
3 -- --:--:-- 12 -- --:--
Default
Abs / Expert
3 sets, 12 reps, 01:00 rest
3 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:25:00
-- 3.00 mi 00:25:00 -- -- --:--
Default
Lats / Intermediate
4 sets, 7 reps
4 -- --:--:-- 7 -- --:--
Default
Chest / Beginner
4 sets, 25 reps
4 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
4 sets, 35 reps, 01:00 rest
4 -- --:--:-- 35 -- 01:00
Default
Shoulders / Beginner
00:30:00
-- -- 00:30:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:24:00
-- 3.00 mi 00:24:00 -- -- --:--
Default
Lats / Intermediate
5 sets, 7 reps
5 -- --:--:-- 7 -- --:--
Default
Chest / Beginner
5 sets, 25 reps
5 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
5 sets, 35 reps, 01:00 rest
5 -- --:--:-- 35 -- 01:00
Default
Shoulders / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
3.00 <span>mi</span> , 00:24:00
-- 3.00 mi 00:24:00 -- -- --:--
Default
Lats / Expert
5 sets, 7 reps
5 -- --:--:-- 7 -- --:--
Default
Chest / Intermediate
5 sets, 25 reps
5 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
5 sets, 35 reps, 01:00 rest
5 -- --:--:-- 35 -- 01:00
Default
Shoulders / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Shoulders / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Shoulders / Intermediate
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Abs / Intermediate
3 sets, 15 reps
3 -- --:--:-- 15 -- --:--
Default
Abs / Expert
3 sets, 15 reps, 01:00 rest
3 -- --:--:-- 15 -- 01:00
Default
Quads / Beginner
2.00 <span>mi</span> , 00:20:00
-- 2.00 mi 00:20:00 -- -- --:--
Default
Shoulders / Beginner
00:20:00
-- -- 00:20:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
2.00 <span>mi</span> , 00:24:00
-- 2.00 mi 00:24:00 -- -- --:--
Default
Lats / Intermediate
5 sets, 7 reps
5 -- --:--:-- 7 -- --:--
Default
Chest / Beginner
5 sets, 25 reps
5 -- --:--:-- 25 -- --:--
Default
Abs / Beginner
5 sets, 35 reps, 01:00 rest
5 -- --:--:-- 35 -- 01:00
Default
Shoulders / Beginner
00:40:00
-- -- 00:40:00 -- -- --:--
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Calves secondary Glutes secondary Hamstrings secondary Triceps secondary Middle back secondary Hip flexors secondary Biceps secondary Forearms secondary Neck secondary Traps secondary Lower back secondary Abs primary Quads primary Shoulders primary Chest primary Lats primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Kettlebells
  • Medicine Ball
  • Treadmill
  • Chin-Up Bar
  • Pool

90 people started this plan

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    derick futrell
    about 4 years ago
    #

Navy SEAL Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight

Equipment Needed

  • Exercise Mat
  • Kettlebells
  • Medicine Ball
  • Treadmill
  • Chin-Up Bar
  • Pool

90 people started this plan