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THE U.S. Navy SEAL Workout!

THE U.S. Navy SEAL Workout!

The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products.

Who must be in top physical shape to perform their job? Who must utilize all muscle in order to accomplish their task?

I'm not talking about professional bodybuilders, I'm talking about our nation's elite fighting force - The U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors.

Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape in that short period of time called basic training?

Bodybuilding takes years to come across the perfect physique and even then, some bodybuilders are still not happy with the results. The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products. In this article, I will outline a Navy SEAL workout someone gave to me.

Do You Have What It Takes To Be A Navy SEAL?

This program is about 9 weeks. During this program, you should notice your endurance soaring to heights never imagined. Like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.

U.S. Navy SEAL Workout: First 9 Weeks

Week 1

  • Running, Treadmill Running, Treadmill

    Running

    2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups Pushups

    Pushups

    4 sets of 15 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    4 sets of 20 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    3 sets of 3 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 15 min. 4-5 days/week

Week 2

  • Running, Treadmill Running, Treadmill

    Running

    2 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups Pushups

    Pushups

    5 sets of 20 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    5 sets of 20 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    3 sets of 3 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 15 min. 4-5 days/week

Week 3

  • Pushups Pushups

    Pushups

    5 sets of 25 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    5 sets of 25 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    3 sets of 4 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 20 min. 4-5 days/week

Week 4

  • Running, Treadmill Running, Treadmill

    Running

    3 miles, 8:30 pace, Mon/Wed/Fri
  • Pushups Pushups

    Pushups

    5 sets of 25 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    5 sets of 25 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    3 sets of 4 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 20 min. 4-5 days/week

Week 5-6

  • Running, Treadmill Running, Treadmill

    Running

    2 / 3 / 4 / 2 miles, Mon/Tue/Wed/Fri
  • Pushups Pushups

    Pushups

    6 sets of 25 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    6 sets of 25 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    2 sets of 8 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 25 min. 4-5 days/week

Week 7-8

  • Running, Treadmill Running, Treadmill

    Running

    4 / 4 / 5 / 3 miles, Mon/Tue/Wed/Fri
  • Pushups Pushups

    Pushups

    6 sets of 30 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    6 sets of 30 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    2 sets of 10 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 30 min. 4-5 days/week

Week 9

  • Running, Treadmill Running, Treadmill

    Running

    4 / 4 / 5 / 3 miles, Mon/Tue/Wed/Fri
  • Pushups Pushups

    Pushups

    6 sets of 30 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    6 sets of 30 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    3 sets of 10 Pullups Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 35 min. 4-5 days/week

U.S. Navy SEAL Workout: Second 9 Weeks

Weeks 1 & 2

  • Running, Treadmill Running, Treadmill

    Running

    3 / 5 / 4 / 5 / 2 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups

    Pushups

    6 sets of 30 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    6 sets of 35 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    3 sets of 10 Pullups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    3 sets of 20 Dips Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 35 min. 4-5 days/week

Weeks 3-4

  • Running, Treadmill Running, Treadmill

    Running

    4 / 5 / 6 / 4 / 3 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups

    Pushups

    10 sets of 20 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    10 sets of 25 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    4 sets of 10 Pullups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    10 sets of 15 Dips Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 45 min. 4-5 days/week

Week 5

  • Running, Treadmill Running, Treadmill

    Running

    5 / 5 / 6 / 4 / 4 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups

    Pushups

    15 sets of 20 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    15 sets of 25 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    4 sets of 12 Pullups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    15 sets of 15 Dips Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 60 min. 4-5 days/week

Weeks 6 & Beyond

  • Running, Treadmill Running, Treadmill

    Running

    5 / 6 / 6 / 6 / 4 miles, Mon/Tue/Wed/Fri/Sat
  • Pushups Pushups

    Pushups

    20 sets of 20 Pushups Mon/Wed/Fri
  • Sit-Up Sit-Up

    Sit-Up

    20 sets of 25 Situps Mon/Wed/Fri
  • Pullups Pullups

    Pullups

    5 sets of 12 Pullups Mon/Wed/Fri
  • Dips - Triceps Version Dips - Triceps Version

    Dips - Triceps Version

    20 sets of 15 Dips Mon/Wed/Fri
  • Swim

    Swim

    Swim continuously for 75 min. 4-5 days/week

Conclusion

As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.

There is no doubt that such a program as this one will work, however, doing this program requires commitment and determination. The exercises are simple - they involve no sophisticated movements or machines.

This Program Requires Commitment & Determination.

After the fat has been shed and the muscle is packed on, try out for the SEALs and see if you can make it.


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Premize

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Premize

I looked at the end of the first 9 weeks and thought, "It's not that bad". I then looked further down and as hard it may seem, I want to try this out!

Jan 3, 2012 9:37am | report
pistolpower

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pistolpower

I found something like this on the net. It was a 16 week programme. I only swam once a week and run 3x a week. But regarding strength, I had a PFT and managed 86 push ups in 2mins which I was well chuffed. Would reccommend, but stay committed (I didn't)

Jan 3, 2012 2:55pm | report
BlingthaBeast

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BlingthaBeast

Challenge Accepted :)

Jan 6, 2012 7:37am | report
bumlinger

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bumlinger

What does 8.30 pace mean? 8.30minutes per mile?

challenge accepted.

Jan 7, 2012 6:51am | report
BlingthaBeast

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BlingthaBeast

pace is the speed that it should be done!!

Jan 23, 2012 12:07pm | report
ganjrew

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ganjrew

pace is definitely time per mile if you ran 3 miles at 8:30 that would be over 18 mph! my treadmill only goes up to 10. get real

Jan 31, 2012 4:35pm | report
theczar03

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theczar03

No run each mile in 8:30, so running three miles at a 8:30 pace should take you 25 min and 30 sec.

Feb 6, 2012 2:49pm | report
emmiyan

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emmiyan

yes..

Feb 14, 2012 9:43pm | report
paintrain83

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paintrain83

no you run 8 mph for 30 minutes

Jan 20, 2013 11:15pm | report
rockangel

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rockangel

I would like to know who this "someone" was that gave the workout. Looks really interesting and good to do, but wonder if this is in anyway similar to what the Seals do (not that they give out that kind of info, i am sure). My husband is AD in the Navy and we have had past discussions about this type of training, and if females could complete it. I might give it a try, just to end our debates!

Jan 9, 2012 8:36pm | report
larryl74723

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larryl74723

i'm in the navy and I transport these guys all over the world and this is exactly what they do!!

Jan 15, 2012 1:03pm | report
bumlinger

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bumlinger

It appears that it was written in march 2002 by an anonymous writer. I'm at it now about 4 days and it is tough going so far.

Jan 12, 2012 3:33pm | report
BlingthaBeast

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BlingthaBeast

does anyone know how long should your break be between each set? should it be about 30 sec to 1min??

Jan 23, 2012 12:09pm | report
bumlinger

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bumlinger

As regards the sit-ups and push-ups, I am actually trying to not take a break at all between them. If I do, it's as short as possible. But it's up to you I guess. How are you finding it so far?

Jan 28, 2012 4:23pm | report
BlingthaBeast

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BlingthaBeast

its great, i feel great cardio is better than ever, and im doing the same as you lol... its usally between 30 and 90 sec.

Jan 31, 2012 1:03pm | report
greenbp

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greenbp

Are there any programs similar to this that don't involve swimming? Or any programs that substitute swimming for something else?

Jan 24, 2012 12:39pm | report
bumlinger

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bumlinger

Not that I have seen. And I've been looking. I'm guessing that if you can't get into the pool, then some other bodyweight exercise with resistance would do. I'm thinking maybe a rowing machine if ya get me. On a decent resistance for the 15mins initially, gradually increasing as the program dictates.

Jan 28, 2012 4:27pm | report
Assassin28

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Assassin28

I'm ready to start :)

Jan 31, 2012 12:13am | report
joao7

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joao7

Challenge accepted! :D
Is there any kind of supplement that I can take to help me with this specific training program?

Feb 4, 2012 4:00pm | report
joao7

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joao7

week 3 no runnin? Is it a mistake?

Feb 4, 2012 4:22pm | report
floridayork

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floridayork

I think so, i'm doing running anyways though. Never hurts to get more cardio

Feb 19, 2012 6:51am | report
The Crush

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The Crush

This is how we got the article, so I won't be changing it. However if people want to increase the difficulty of the program then adding the running to week 3 would probably be fine. Just be prepared for the extra load and plan recovery times appropriately.

This looks like an incredible program. Good luck to everyone who tries it!

The Crush

Feb 21, 2012 12:29pm | report
barryabone2

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barryabone2

Do not. The risk of a stress factor, due to the intensity and the shock on the body, by week 3, the risk for a stress fracture is high. Honestly, it looks to be solid, and somewhat like what we did during Air Force Basic Training PT sessions, 5 times a week. They focused on 3 mile plus runs at about an 8:30 speed, along with pushups, flutter kicks (killer ab endurance workout), and squat thrusts. Yeah. But nothing, nothing beats this one.

Feb 22, 2012 8:54pm | report
sealselite14

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sealselite14

No it is not a mistake. It is like that so you don't destroy your shins(shin splints). Bike or Swim during week three. Then resume in week 4 with running. You have to give your legs a break unless you are used to running. But you still should rest as told so your bones/joints/muscles can recover.

Jan 2, 2013 8:44pm | report
theczar03

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theczar03

To joao7, for a program like this I would take protein, Amino Acid blend like Xtend and possibly Glutamine, all to help with recovery

Feb 6, 2012 2:54pm | report
Showing 1 - 25 of 73 Comments

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