Workout Summary
- Main GoalGeneral Fitness
- Workout TypeFull Body
- Training LevelBeginner
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Foam Roll
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Navy SEAL training isn’t for the faint of heart.
It requires grit, persistence and gut-wrenching effort. Traditional bodybuilding-style split routines designed for bigger biceps and 6-pack abs just won’t cut it.
What you need is a program to get you a significant step closer to preparing you for such training – a program focusing on the necessities of strength, endurance and other important factors that can facilitate function and real-world capabilities.
The following is an introductory program designed to get you started in the right direction whether your goal is to one day join the ranks of the Special Forces or to simply get off your butt and start something new.
Real World Training
Bench pressing and curling a lot of weight is great for impressing others, but your goals are to run, jump and lift more effectively and efficiently. Real-world training encompasses a thorough list of training variables you need to focus on. Their order is just as important too.
Speed and agility: The ability for you to achieve maximum velocity and change direction efficiently and then to return to that high velocity is important when trying to coax your system into conserving energy and running like a fine-tuned, high-octane machine.
Power: Also referred to as fast strength, power is your ability to drive a load as quickly and efficiently as possible. It is also the ability to create explosive power utilizing correct biomechanics in a safe manner.
Strength: Also referred to as slow speed, it is your ability to move a load from point A to point B – period. Normally, this is reserved for pressing, squatting and deadlifting moves.
Hypertrophy: Contrary to many beliefs hypertrophy is the process of recruiting, breaking down and fatiguing muscle fibers for the sole purpose of increasing cross-sectional area or muscle growth – not just getting stronger.
Muscular endurance: As one of the most important skills to develop, muscular endurance is your ability to repeat bouts of muscular contractions. Think of high-rep sets of push-ups and sit-ups as examples.
Cardiovascular endurance: Of course it’s a no-brainer that you need a hefty supply of cardiovascular endurance – how efficient your body is at utilizing oxygen for fuel. Without it you’ll be dead in the water.
A Few Notes before You Begin
- In addition to the above training variables, this program will also address some other common weaknesses you may be victim to such as strengthening your posterior chain and overhead strength, stabilizing your core, shoring-up asymmetrical weak sides and making you whole-body strong.
- You will need to perform a bit of prehab and mobility work. Without it proper recovery won’t be met.
- Give the program a couple of weeks to kick in the results.
- You will also need to perform a thorough dynamic warm-up prior to each session.
- Pay close attention to rest periods and the cadence of the program. Also, keep form and technique in check.
- If you feel you are unable to finish a session then simply reduce the volume slightly and build back up slowly over time.
The Program
The purpose here is to get functionally fit not necessarily lean and sexy. However, the residual effects of this program will get you there along the way. It will also get you stronger, balanced and in incredible shape for whatever your goals are. In short, you will be able to kick butt inside and outside of the gym!
Again, this is an introductory training plan – not one officially used by the Navy SEALs. Try it for 6 weeks. It can be used to get you started on a fitter, more usable physique without the guessing game.
Each session will be performed once per week with an optional weekend day thrown in for those who want to get an extra workout in. Your week will look something like this:
| Day | Workout |
|---|---|
| Monday | Day 1 - Speed and Agility |
| Tuesday | Day 2 - Power |
| Wednesday | Off |
| Thursday | Day 3 - Strength |
| Friday | Day 4 - Hypertrophy & Muscular Endurance |
| Saturday | Day 5 - Optional Full Body Conditioning |
| Sunday | Off |
Foam Rolling/Mobility Work
Be sure to perform a few minutes of either foam rolling or simple massage of certain areas such as hips, quads, hams and lats and shoulders. Also, some simple hip and glute stretches are recommended to open up tight areas for the work ahead.
Dynamic Warm-Up
Instead of the traditional slow cardio warm-up, you will perform what’s called a dynamic warm-up. Perform the following prior to each training session.
Perform all moves with little rest for 1 or 2 rounds:
| Exercise | Reps |
|---|---|
| Push-Ups | 20 |
| Deep Bodyweight Squats | 20 |
| Lying Ab Windshield Wipers | 10 (each side) |
| Walking Lunges (long stride) | 20 paces |
| Inverted Rows | 10 |
| Jump Squats | 10 |
| Side Lunges | 10 (each side) |
Post Training
Be sure to perform a comprehensive stretching routine focusing not only on the specific muscles stressed but also all other areas as well.
Day 1: Speed and Agility
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Sprints (at least 20 yards) | 3 minute jog | 5 rounds all-out effort | 120 |
| Timed shuttle run (at least 10 yards) | - | 5 rounds all-out effort | 60 to 120 |
| Superset: Reverse Grip Chin-Up & Flat Bench Barbell Press | 1x12 | 3x8-12 | 60 after each superset |
| Superset: Dumbbell Shrug & Hyperextension | - | 3x8-12 | 60 after each superset |
| Superset: Floor Crunch & Bent-Knee Hanging Leg Raise | - | 3x15-20 | No Rest |
| 3-5 mile Jog at a Steady Pace | - | - | - |
Day 2: Power
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Jump Squats or Box Jumps | 1x10 | 4x10 | 30 |
| Barbell Clean and Press | 2x12-15 | 3x5-8 | 60 |
| Plyo (hand clap) Push-Up | 1x10 | 3x5-8 | 30 |
| Explosive Single Arm Dumbbell or Kettlebell Flat Bench Press | - | 3x5-8 | 60 |
| Explosive Bent-Over Dumbbell Row | 1x12 | 3x5-8 | 60 |
| 3-Way Plank: alternate from side, middle to other side without rest (10sec each) | - | 1 set alternating every 10 seconds for 1 to 2 minutes | - |
| Sprint Intervals: total of 8 sprints with one minute rests | - | - | - |
Day 3: Strength
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Barbell Floor Deadlift or Barbell Back Squat | 3x8-12 | 4x5 | 120 |
| Seated Leg Curl or Romanian Deadlift | 1x12 | 4x5 | 120 |
| Superset: Inverted or TRX Row & Plyo Push-Up | - | 3x10-15 | 60 after each superset |
| Superset: Incline Bench Dumbbell Press & Wide-Grip Pull-Up | 2x12 | 4x5-8 | 60 after each superset |
| Superset: Hanging Leg Raise & Planks | - | 3x15-20 & 20-30 sec for planks | No rest |
| 3-5 mile Jog at a steady pace | - | - | - |
Day 4: Hypertrophy & Muscular Endurance
| Exercise | Warm-Up Sets | Work Sets | Rest (in seconds) |
|---|---|---|---|
| Superset: Standing Barbell Shoulder Push Press & Rear Delt Rope Pull | 2x12 | 4x10-15 | No rest |
| Bulgarian Split Squat | 2x12 | 4x10 each leg | 30 |
| Superset: Standing Barbell or TRX Curl & Parallel Bar Triceps Dips | 1x12 | 4x10-15 | No rest |
| Superset: Feet-Elevated Push-Up & Single Leg Calf Raise | - | 3x10-15 | No rest |
| Superset: Incline 3-Way Sit-Up & Lying Leg Raise | - | 3x15-20 | No rest |
| Sled Pull or Drag or Farmer's Walk | - | 3 lengths | 60 |
Day 5: Optional Full Body Conditioning
Perform 3 rounds resting when necessary eventually building up to 5 rounds without rest. Rest 60 to 120 seconds after each round.
| Exercise | Reps |
|---|---|
| Push-Up | 20 |
| Prisoner Squat | 20 |
| Pull-Up | 10 |
| Walking Lunge | 10 each leg |
| Triceps Bench or Parallel Bar Dip | 10 |
| Short Sprint | Varied lengths |
| Ab Crunch | 20 |
| *End with 3-5 mile jog at a steady pace | |
108 Comments
Hi i'm looking to join the army but i am super unfit is this workout suitable for me or should I adjust the Reps and build gradually also if i get to a point where this is easy for me should i change the workout completely or just add more reps/sets
Hey, A'Naise. First, thanks for your willingness to service. To answer the question, build up gradually. If you go all out and get hurt because you weren't prepared, that will impact your chances of getting into the military. Take your time getting ready. It will be worth it.
Hey, I am training for policing, and I have to pass a circuit and beep test (shuttle run). Is this program suitable for that? or should I add some more cardio or anything else?
I think this would serve you well, but you should find ways to work in your personal shuttle runs so you have experience before that test. Good luck, and thanks for reading M&S!
I just started boxing and planning to do other combat sports, would this workout be beneficial for that kind of stuff? If not could you recommend me one that will?
I believe you will find this one to serve you well, Angel. Run with it, and let us know how you do. Thanks for reading M&S!
Dear,
Congratulations for all this wonderful workouts program.
Please can you add all url for each exercices.
Some of them does not have it.
For all, it will be easier to see how to do it and which part of your body are we working
I will pass this on to the editors, Diop. In the meantime, go to YouTube and enter the exercise in the search bar for guidance. I can't include links in the comments, but they will be there for you to learn from.
Can change days for instancse do day 1 to day 3 and day three to day 1. Andwill it be ok if I do the sprint and jogs in the morning and the rest of the workout in the evening.
Hey Hannes, the changes you suggested should be fine. Come back after a few weeks and let us know how they work for you.
Hello, I would love to start this program but I'm a little confused on the workout per day. Am I picking only 1 of the exercises in the day or am I doing all of those exercises in Day 1 etc.?
Hi, Diana. Thank you for the question. You complete all of the exercises under Day 1 in one workout. Hope this helps. If you take this program on, let us know how it works for you!
When you meant sprint how far do I have to sprint for?
Can I also use this programm for fatloss?
Hey Dean - if your primary goal is fat loss, your diet is going to play a huge role in your success. Use our BMR calculator to figure out your daily caloric needs: https://www.muscleandstrength.com/tools/bmr-calculator
We also have a ton of workouts tailored to fat loss that you can check out here: https://www.muscleandstrength.com/workouts/fat-loss
What is the diet for this? Talking about how many calories, how much water, and what meals should I prep?
Hey Arsalan
Choosing the right diet is something that's best discussed with your doctor, in case you have any allergies or foods you cant eat. As far as calories go, you'll want to make sure you're at least matching your BMR for maintaining, or you're eating in a caloric surplus.
Was this program designed by, or used by Navy seals?
Hey, I've been loving the workouts man, I'm getting the type of progress that I'd be wanting from a gym workout at home, and I'm wondering if there's another workout program you'd recommend moving onto after finishing up the 6 weeks of this program? I'm just wondering since I don't want to hit another plateau and I'd rather just think ahead this time and plan for keeping my muscles "surprised" I guess lmfao and using some more versatile movements if they become accustomed to the routine of this. Any recommendations? Thanks in advance.
BRAD, I love this program, but it takes a little long, over an hour at times, should I be cutting down on sets or should I be cutting down on whole excercises?
Thanks
I'm really curious about this what does 3 length mean ??m
Can I do this training more than 6 weeks?
Hi Emre,
Sure!
Brad,
I’m a little confused on the agility portion for the sprints and timed shuttle. Can you explain a little more on what is expected. For example, am I doing a 20 yard sprint, then resting for 120 seconds, then doing another 20 yard sprint? Doesn’t seem right. As well for the shuttle run. Thank you
Brad,
At what weight, or percentage of max single lift/pull, should these sets and reps be done at? the program looks very good, but their is no information on what weight to begin with and at what times/ how to progress.
thanks
use a comfortable weight that fits you. a weight that youll have to push yourself yet still be able to complete the exercise
I'm currently training for the Royal Marines, I have around 12 weeks left in order to hit my fitness goals:
60 Press-Ups in 2 Minutes (Audible Beep Rhythm)
70 Sit Ups in 2 minutes
14 Pull Ups
Back to Back 1.5 Mile Runs, first in 12 minutes 30, second in under 9 minutes 30, 2% incline.
Minimum of level 12 on Bleep Test
What would you reccomend after getting this done? Is there advanced version of this workout routine?
Post training stretch. Can this be Yoga done later in the day? Say training at 10 am yoga at 6 pm?
Hi Jeremy,
Sure, that would work.
Hope this helps!
Hello. Can I do a similiar HIIT workout instead of Day 1 and optional day? Thanks
Hi Emre,
Yes, that should be fine.
Hope this helps!
Thank you Josh !!
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.
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?
Hi Scott,
Give bent over rear delt lateral raises a try.
Hope this helps!
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.
Hi Huong,
As fast as you can go while keeping the weight under control.
Hope this helps!
Thanks for that information
Hey, Could I do this in circuits to save time, without reducing effectiveness? Or is it compulsory do do them all individually?
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?
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.
What should I eat and drink while on this program?
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!
Should I add 250-500 or subtract that much from my daily intake? I am trying to turn fat into muscle with this program.
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!
hi , can i use this workout to build muscle for skinny guy.
Thanks
Hi Shen,
Yes, you can.
Hope this helps!
Can i use this workout for build muscle
Hi David,
Yes, you can.
Hope this helps!