That means he does certain moves in his hotel room if he doesn’t have access to a gym.
He might do a full-body workout when he is short on time.
His workout principles for his weekly workout routines are:
You need to suck it all up: He doesn’t like to work out much when it comes to biking, running, and swimming, but he does it anyway.
He gets an early start:David Goggins starts early on his routine by going for a 10-15 mile run. Then he gets on his bike to get to his workplace, as well as his lunch break, and then home again. That’s about 50 miles in total.
He lifts weights like a SEAL: He takes 90 minutes for his weightlifting methods, doing these after dinner. He goes to bed only at around midnight.
Core matters: He says core strength is the answer to endurance. He does a lot of core exercises for cardio efficiency.
He stretches to the max:Every morning David stretches for 2-3 hours.
Moderation is key: He doesn’t lift heavy weights every day – he does that a few times in the week. He never lazes off.
David Goggins Training Methods
Even though David is a runner, his workouts aren’t all about cardio exercises.
He has a training schedule he liked.
He is very popular for his stretching schedule.
He actually doesn’t like workouts and doesn’t even like running, swimming, and biking – but he does them faithfully every day.
For his strength training, he takes about 1.5 hours at the gym
Working out his core is very important to him. His routine is to work out every single day and as often as he can. Then he lifts weights a few times a week. This is his daily routine.
As you can see, it’s not for the faint of heart:
Between 3:00-4:00 am: He wakes up
From 4:00 am: He runs 10-15 miles
At 6.00 am: He rides his bike to work 25 miles away
11.00 am: Goes for a run during lunchtime
After Work: He rides his bike back home again
After arriving home: Probably another 3-6-mile run
David Goggins Workout Routine
He does these exercises every day:
Running: He runs 10-20 miles each day.
Biking: Each day he rides to work and back again, around 50 miles a day
Stretching: He spends around 2-3 hours a day stretching
Before he starts his workout routine
He will drink a lot of water before his workout routine.
This is also to prevent muscle fatigue. He also warms up and cools down before his workout and after it – that prevents injury.
Check out his sample routines here:
Bench press: 4-5 sets & 8-15 reps
Dumbbell press: 4-5 sets & 8-15 reps
Dumbbell flyes: 4-5 sets & 8-15 reps
Cable cross: 4-5 sets & 8-15 reps
Chest press: 4-5 sets & 8-15 reps
Push-ups: 4-5 sets & 8-15 reps
Military press: 4-5 sets & 8-15 reps
Arnold dumbbell press: 4-5 sets & 8-15 reps
Lateral raise: 4-5 sets & 8-15 reps
Front raises: 4-5 sets & 8-15 reps
Shrugs: 4-5 sets & 8-15 reps
Rear delt flyes: 4-5 sets & 8-15 reps
Lat pulldown: 4-5 sets & 8-15 reps
Close grip lat pulldowns: 4-5 sets & 8-15 reps
Cable rows: 4-5 sets & 8-15 reps
One arm dumbbell row: 4-5 sets & 8-15 reps
Back lat pushdowns: 4-5 sets & 8-15 reps
Deadlift: 4-5 sets & 8-15 reps
Bicep curls: 4-5 sets & 8-15 reps
Isolation curls: 4-5 sets & 8-15 reps
Barbell curls: 4-5 sets & 8-15 reps
Preacher curls: 4-5 sets & 8-15 reps
Triceps push-down: 4-5 sets & 8-15 reps
Skull crusher: 4-5 sets & 8-15 reps
Triceps extension: 4-5 sets & 8-15 reps
Triceps kickback: 4-5 sets & 8-15 reps
Squats: 4-5 sets & 8-15 reps
Leg press: 4-5 sets & 8-15 reps
Leg extension: 4-5 sets & 8-15 reps
Leg curls: 4-5 sets & 8-15 reps
Stiff-leg deadlift: 4-5 sets & 8-15 reps
Walking lunges: 4-5 sets & 8-15 reps
Calf raises: 4-5 sets & 8-15 reps
David Goggins Diet
How does the world’s toughest guy get fueled?
He follows a combo of the ketogenic diet, general healthy eating, and intermittent fasting as well.
The Keto diet is about eating low carbs and high amounts of healthy fats.
Some health benefits of this diet are that you lose weight, you experience improved mental clarity, blood sugar levels drop, and insulin levels are lowered.
David is also a believer in intermittent fasting.
This means not eating for the majority of the time. It is eating a limited number of meals over the course of time.
Even though he might wake up at 3 in the morning, he only eats for the first time at about 11 a.m.
Every 7th day David takes off so his body can recover and heal.
His type of diet plan:
Oatmeal with protein
Fish or chicken
He will eat almost 5 meals a day. He eats according to his workout routine; whatever will fuel his body at that time.
David Goggins Nutrition and Supplements
David likes to get all his nutrients from the foods he eats. But there do come times when there is a shortage, for which he will take supplements.
Here are the main supplements David Goggins takes:
Whey Protein Powder: to build muscle
Post-Workout Protein Formula: Extra protein.
Multivitamin: He replenishes the sweat he loses in his workouts with vitamins.
Caffeine/sometimes electrolytes: For recovery and better performance.
Privacy & Cookies Policy
Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.