David Goggins Workout Routine

David Goggins is a former Navy SEAL, ultramarathon runner, and world-class endurance athlete, often referred to as “the toughest man alive.” He is widely recognized for his incredible mental resilience and unyielding determination, which have led him to break numerous endurance records. Goggins has become a prominent motivational speaker and author, sharing his message of pushing past personal limits and the importance of pursuing a disciplined, purpose-driven life.

Workout Principles for David Goggins Workout Routine

David Goggins’ workout routine is built on the foundation of discipline, consistency, and mental toughness. He believes in pushing the body to its limits and consistently challenging oneself to grow both physically and mentally. Goggins’ workouts are intense, incorporating a variety of exercises that target different muscle groups while also improving cardiovascular endurance. He typically trains twice a day, with a focus on both strength training and endurance activities, such as running, swimming, and cycling. You should also read about Randy Orton’s Workout Routine.

David Goggins Workout Routine

David Goggins’ workout routine is highly demanding, yet adaptable to individual needs and goals. His training regimen includes a mix of strength training, cardiovascular exercises, and stretching to maintain overall fitness and prevent injuries.

Arm Workout

David Goggins’ arm workout typically includes:

  1. Pull-ups: 4 sets of 25 reps
  2. Push-ups: 4 sets of 50 reps
  3. Dips: 4 sets of 25 reps

Booty Workout

For a well-rounded lower body workout, Goggins incorporates exercises targeting the glutes, such as:

  1. Squats: 4 sets of 25 reps
  2. Lunges: 4 sets of 20 reps per leg
  3. Box jumps: 4 sets of 15 reps

Chest Workout

Goggins’ chest workout consists of:

  1. Bench press: 4 sets of 10 reps
  2. Incline bench press: 4 sets of 10 reps
  3. Push-ups: 4 sets of 50 reps

Shoulders Workout

To target the shoulders, Goggins performs:

  1. Military press: 4 sets of 10 reps
  2. Lateral raises: 4 sets of 12 reps
  3. Front raises: 4 sets of 12 reps

Back Workout

Goggins’ back workout includes:

  1. Deadlifts: 4 sets of 10 reps
  2. Bent-over rows: 4 sets of 12 reps
  3. Lat pulldowns: 4 sets of 12 reps

Legs Workout

For a comprehensive leg workout, Goggins completes:

  1. Squats: 4 sets of 25 reps
  2. Leg press: 4 sets of 12 reps
  3. Calf raises: 4 sets of 15 reps

David Goggins Diet Plan

David Goggins follows a clean, nutrient-dense diet that fuels his intense workouts and recovery. His diet primarily consists of lean proteins, complex carbohydrates, and healthy fats. He typically consumes 5-6 smaller meals throughout the day, ensuring he has consistent energy for his training sessions. Goggins also places a strong emphasis on hydration, drinking plenty of water to support optimal performance and recovery.


While there is no specific information on the supplements David Goggins uses, it could be assumed that he may use supplements such as whey protein, BCAAs, and fish oil to support muscle recovery and overall health.


David Goggins’ workout routine and diet plan are a testament to his dedication and mental fortitude. His intense, well-rounded training regimen, coupled with a disciplined approach to nutrition, has allowed him to achieve remarkable feats of endurance and strength. By adopting some of the principles and exercises from Goggins’ routine, anyone can work towards improving their physical fitness and mental resilience.

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