David Goggins Workout Routine

David Goggins Workout Routine

Are you tired of the same monotonous workout routines and uninspiring fitness advice? Look no further, because David Goggins, the epitome of mental and physical toughness, is here to revolutionize your workouts. With his no-nonsense approach and unbelievable strength of mind, Goggins pushes you to your limits and challenges you to go further than you ever thought possible. This blog post will dive into the secrets of David Goggins’ workout routines, revealing the epic training methods that have helped him conquer unimaginable feats.

Who Is David Goggins?

David Goggins is an American ultramarathon runner, ultra-distance cyclist, triathlete, motivational speaker and a retired Navy SEAL. He is widely recognized for his incredible endurance feats and his unrelenting pursuit of physical excellence.

Born in 1975 in Buffalo, New York, Goggins grew up in a household plagued by poverty and abuse. His father was an alcoholic who often beat him and his mother. Despite these challenges, Goggins developed a resilient mindset from a young age and learned to persevere through difficult situations.

Goggins joined the military after high school and served in the Air Force as a Tactical Air Control Party member before joining the Navy SEALs. During his time as a SEAL, he completed multiple deployments to Iraq and Afghanistan, earning several combat medals. He also underwent rigorous training and became one of the first members of the US Armed Forces to complete Army Ranger School, as well as SEAL training in the same year.

Despite his successful military career, Goggins felt unfulfilled and decided to pursue a new challenge – ultra-endurance sports. Overcoming severe health issues, he started participating in ultra-marathons, setting records and pushing himself to physical limits most people couldn’t even imagine.

Goggins has completed some of the toughest races on earth including the Badwater-135, a 135-mile race through Death Valley known as “The World’s Toughest Foot Race.” He has also set the Guinness World Record for most pull-ups done in 24 hours, completing 4,030 pull-ups.

But Goggins’ accomplishments are not just limited to physical feats. He is also a highly sought-after motivational speaker, inspiring others with his powerful message of overcoming adversity and pushing past limits. His book “Can’t Hurt Me: Master Your Mind and Defy the Odds” has become a bestseller, sharing his incredible journey and encouraging readers to tap into their inner strength and potential.

Who Is David Goggins?

In addition to his athletic pursuits, Goggins is also an advocate for mental health awareness and raises money for various charities through his endurance challenges. He continues to push himself and inspire others to reach their full potential, proving that anything is possible with determination and resilience. As he famously says, “When you think you’re done, you’re only at 40% of your total potential.” So let David Goggins be an example and push yourself to become the best version of yourself [1].

David Goggins’ Workout Plan

Chest Workout

  • 3 sets of push-ups until failure (aim for 50+ reps)
  • 3 sets of bench press (10-12 reps)
  • 3 sets of incline dumbbell press (10-12 reps each arm)
  • 3 sets of cable flys (10-12 reps)


  • When performing exercises, it is crucial to maintain proper form and technique. This not only helps maximize muscle engagement but also reduces the risk of injury. Pay attention to your posture, alignment, and movement execution to ensure optimal results.
  • As you progress in your training, gradually increase the weight or resistance. This gradual progression allows your muscles to adapt and grow stronger over time. It’s important not to rush the process and to challenge yourself appropriately.
  • While pushing yourself to failure can be beneficial in certain situations, it’s essential to listen to your body and avoid overdoing it. Pushing beyond your limits can lead to excessive fatigue or even injury. Find a balance between pushing yourself and knowing when to take a step back to prevent overexertion.


Back Workout

  • 3 sets of pull-ups until failure (use assisted machine if needed)
  • 3 sets of lat pulldowns (10-12 reps)
  • 3 sets of bent-over rows (10-12 reps)
  • 3 sets of seated cable rows (10-12 reps)


  • When it comes to building overall strength and maintaining good posture, it’s crucial not to overlook the importance of your back muscles. These muscles play a significant role in supporting your spine and improving your overall physique. Incorporating exercises like pull-ups and rows into your workout routine can do wonders for strengthening your upper body and enhancing your appearance.
  • If you find yourself struggling with pull-ups, don’t let it discourage you. There are various methods to assist you in gradually building up your strength until you can perform them unassisted. One option is to use an assisted machine, which can provide the necessary support as you work on improving your pull-up technique. Another option is to use resistance bands, which can help you gradually reduce the assistance needed until you can conquer pull-ups on your own. Remember, consistency is key on any fitness journey, and with time and dedication, you’ll be able to achieve your goals.

Leg Workout

  • 3 sets of squats (10-12 reps)
  • 3 sets of deadlifts (10 reps)
  • 3 sets of leg press (10-12 reps)
  • 3 sets of hamstring curls (10-12 reps each leg)


  • Building strong and toned legs is essential not only for aesthetic purposes but also for overall strength and mobility. Squats are a great compound movement that engages multiple muscles in your lower body, including your glutes, quads, hamstrings, and calves. Deadlifts are another excellent exercise for targeting your posterior chain, which includes your lower back muscles as well.
  • When performing exercises like squats and deadlifts, make sure to keep the weight on your heels and maintain proper form throughout to avoid any potential injuries. It’s also essential to warm up adequately before starting these exercises to prepare your muscles and joints.


Core Workout Program

  • 3 sets of planks (hold for 30 seconds)
  • 3 sets of bicycle crunches (20 reps each side)
  • 3 sets of Russian twists (15 reps each side)
  • 3 sets of leg raises (10 reps)


  • A strong core is crucial for maintaining stability and proper posture, as well as preventing lower back pain. Incorporating exercises that target your abdominal muscles, obliques, and lower back can help strengthen your core and improve your overall fitness level.
  • Don’t underestimate the importance of consistency in a core workout routine. While these exercises may seem simple, performing them regularly with proper form can lead to significant improvements over time. Additionally, incorporating variety into your core routine by alternating between different exercises can help prevent plateauing and keep your muscles challenged.

Arms Workout

  • 3 sets of bicep curls (10-12 reps)
  • 3 sets of tricep dips (until failure)
  • 3 sets of hammer curls (10-12 reps each arm)
  • 3 sets of overhead tricep extensions (10-12 reps)


  • Building strong and defined arms is a common goal for many individuals. To achieve this, it’s essential to target all three heads of the biceps and triceps, as well as supporting muscles like your forearms. Incorporating exercises like bicep curls, tricep dips, and hammer curls into your workout routine can help you achieve well-rounded arm strength and definition.
  • As with any other muscle group, gradually increasing weight or resistance is crucial for continual progress in arm strength. However, it’s also important to note that proper form and technique are vital for effectively targeting the intended muscles and avoiding injury.

Cardio Routine

  • 30 minutes of running or cycling at a steady pace

Cardio Routine


  • While strength training is essential for building muscle and overall fitness, including cardio in your routine is crucial for improving cardiovascular health and maintaining a healthy weight. Aim to incorporate at least two to three days of cardio into your weekly workout schedule.
  • To keep things interesting, mix up your cardio routine by trying different activities like swimming, hiking, or kickboxing. This not only helps prevent boredom but also challenges your body in new ways. Additionally, incorporating high-intensity interval training (HIIT) can help maximize calorie burn and improve overall endurance. Remember to stay hydrated and listen to your body during any form of physical activity [2].

David Goggins’ Push-ups Workout Challenge

David Goggins is a former Navy SEAL, ultramarathon runner, and motivational speaker. He has gained notoriety for his extreme physical feats and mental toughness. One of Goggins’ most famous challenges is his push-up workout challenge.

Goggins’ push-up workout challenge consists of 10 sets of 100 push-ups with a one-minute break in between each set. This adds up to a total of 1,000 push-ups in one session. The challenge may seem impossible to some, but Goggins himself says that it’s all about pushing past your limits and embracing discomfort.

The key to completing this grueling challenge is mental resilience. Goggins believes that the mind gives up before the body does, and that pushing through mental barriers is what truly makes you stronger. He also stresses the importance of proper form and pacing yourself, as doing 1,000 push-ups with poor form can lead to injury.

Goggins’ push-up challenge is not only a physical test, but also a mental one. It requires discipline, determination, and perseverance. Goggins himself has completed this challenge multiple times, even when faced with injuries or exhaustion. It serves as a reminder that we are capable of so much more than we think.

To help build up to the full challenge, Goggins suggests starting with 100 push-ups in one session and gradually increasing the number each day until you reach 500. This will help prepare your body for the intensity of the 1,000 push-up challenge. He also recommends incorporating other exercises such as pull-ups and sit-ups to strengthen different muscle groups.

Goggins’ push-up workout challenge has inspired many individuals to test their limits and prove to themselves that they are stronger than they believe. It serves as a reminder that our minds often hold us back from reaching our full potential, but with determination and mental resilience, anything is possible. So why not take on Goggins’ push-up challenge and see how far you can push yourself? Remember, the only limitations are the ones we create for ourselves. Let David Goggins be your inspiration to break through those barriers and discover your true strength.

David Goggins’ Diet Plan

As an ultramarathon runner, David Goggins knows the importance of fueling his body with the right nutrients. He often refers to his diet as one of the key components to his success in pushing through grueling physical challenges and overcoming mental barriers. In this section, we will take a closer look at David Goggins’ diet plan and explore some of the principles that he follows.

Basic Principles

David Goggins follows a strict and disciplined approach to his diet, with a focus on whole, unprocessed foods. He believes that what you put into your body directly affects your performance and overall health. Some basic principles that he follows include:

  • Eating lean protein: As an athlete, Goggins understands the importance of protein for muscle recovery and growth. He includes lean protein sources such as chicken, fish, eggs, and tofu in his diet.
  • Incorporating complex carbohydrates: Goggins frequently consumes complex carbs like sweet potatoes, whole grains, and quinoa to provide sustained energy for his demanding physical activities.
  • Limiting sugar intake: Goggins avoids processed sugars and instead opts for natural sources of sweetness like fruits.
  • Staying hydrated: Hydration is crucial for endurance athletes like Goggins. He drinks at least a gallon (3.7 liters) of water per day to ensure he stays properly hydrated.

Meal Plan

Goggins’ daily meal plan typically consists of five meals spaced evenly throughout the day. Each meal contains a balance of lean protein, complex carbs, and healthy fats. He also incorporates plenty of fruits and vegetables into his meals for added vitamins and minerals.

Here is an example of a typical day on Goggins’ diet plan:

  • Breakfast: Oatmeal with almond milk, topped with berries, nuts, and seeds
  • Snack: Tuna salad with whole grain crackers
  • Lunch: Grilled chicken breast with quinoa and steamed vegetables
  • Snack: Apple slices with almond butter
  • Dinner: Baked salmon with sweet potato and green beans

Cheat Days & Supplements

While Goggins follows a strict diet most days, he does allow himself to have one cheat meal per week. This usually consists of a favorite indulgence like pizza or burgers. He believes that having this outlet helps him stay disciplined and motivated in sticking to his diet plan.

In terms of supplements, Goggins keeps it simple and focuses on whole foods for his nutrition. However, he does take a daily multivitamin and omega-3 fish oil supplement to ensure he is meeting all of his nutritional needs [3].

Cheat Days & Supplements


Does David Goggins exercise every day?

David Goggins is well-known for his extreme physical feats and incredible endurance. It’s no surprise that many people wonder if he exercises every day to maintain such a high level of fitness.

While David does not necessarily follow a strict daily exercise routine, he does prioritize movement and keeping active on a regular basis. He believes in the power of consistency and makes it a point to move his body every single day, even if it’s just for a short period of time. As an athlete, David also understands the importance of rest and recovery in between intense training sessions. He listens to his body and gives it the necessary rest it needs to prevent injury and burnout.

Ultimately, what sets David apart from others is not necessarily how often he exercises, but his mindset and determination to constantly push himself beyond his limits. He emphasizes the importance of mental toughness and resilience, which plays a crucial role in his overall physical performance.

What motivates David Goggins?

David Goggins is known for being one of the toughest humans on the planet and pushing himself through extreme physical challenges. Many people wonder what drives him to keep going when most would give up.

One of David’s key motivations is his past experiences with adversity and struggle. From growing up in poverty to dealing with racism and bullying, David has faced numerous obstacles throughout his life. These experiences have fueled his determination to prove himself and push past any limitations.

Additionally, David is motivated by the idea of constantly bettering himself. He believes that there is always room for improvement and strives to be the best version of himself in all aspects of life. Another key factor in David’s motivation is his desire to inspire others. He uses his platform and story to motivate and empower people from all walks of life to overcome their own challenges and reach their full potential.

What time does David Goggins wake up?

David Goggins is known for his strict routine and disciplined lifestyle. Many people wonder what time he wakes up in order to accomplish everything on his daily schedule.

According to David, he typically wakes up at 3:30 am every day. This early wake-up time allows him to get a head start on his day before most people are even awake. It also gives him the opportunity to complete several tasks or activities before starting his workday. Although waking up at 3:30 am may seem extreme to some, David believes that it sets the tone for the rest of his day and helps him stay focused and motivated.

Even on days when he may have a later start or less demanding schedule, David still sticks to this early morning routine as a way to maintain consistency and discipline in his life. So, it’s safe to say that David Goggins is an early riser who makes the most out of every minute in his day.

How does David Goggins train?

David Goggins’ extreme physical feats have captured the attention of many people looking to improve their own fitness levels. So, how exactly does he train and prepare for such intense challenges?

One aspect of David’s training that sets him apart from others is his mental preparation. He believes that having a strong mindset is just as important as physical strength when facing difficult challenges.

In terms of physical training, David incorporates a variety of techniques and exercises into his routine. He focuses on building overall endurance through activities such as running, cycling, and swimming. He also incorporates strength training to build muscle and improve core stability.

Useful Video: How I lived Like David Goggins And Lost 36+lbs

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In conclusion, undertaking David Goggins’ workouts and training plans requires immense mental and physical fortitude. His grueling routines push individuals to their limits, but the transformative outcomes can be truly life-altering. By embracing discomfort and surpassing personal boundaries, one can attain unparalleled levels of physical fitness and mental resilience. However, it is crucial to recognize that each person’s journey is unique. What proves effective for David Goggins may not necessarily yield the same results for others. It is vital to listen to your body and make adjustments accordingly. Avoid comparing yourself to others or feeling disheartened if you are unable to replicate his achievements.

  1. https://iava.org/people/david-goggins/
  2. https://www.sportskeeda.com/health-and-fitness/david-goggins-workout-routine-diet
  3. https://jackedgorilla.com/david-goggins-workout-routine/