David Goggins is a name that resonates with strength, endurance, and mental toughness. As a Navy SEAL, ultra-endurance athlete, and motivational speaker, Goggins has inspired millions with his philosophy of pushing limits and overcoming obstacles. His weekly workout plan isn’t just about getting physically fit—it’s about building a resilient mindset that pushes through pain and discomfort.
In this blog post, we’ll break down David Goggins’ weekly workout plan and how it can help you build strength, endurance, and mental toughness, no matter where you are on your fitness journey.
David Goggins: The Man Behind the Intense Fitness Routine
David Goggins’ workout plan is not for the faint of heart. Known for his extreme endurance feats—like running ultra-marathons and completing grueling challenges—Goggins has built a reputation as one of the toughest men alive. His journey from being overweight and struggling with mental health to becoming an elite Navy SEAL and endurance athlete is a testament to the power of hard work, dedication, and mental fortitude.
His workout routine emphasizes mental toughness, endurance, and strength, with a primary focus on pushing beyond personal limits. Goggins believes that the key to success lies in the ability to overcome pain, discomfort, and mental barriers.
This philosophy drives his workout plan, which integrates both intense physical challenges and mental training to develop resilience.
David Goggins Weekly Workout Plan: Push Your Limits Every Day
David Goggins doesn’t believe in easy workouts. His weekly plan is designed to challenge both your body and mind. Here’s a detailed breakdown of each day in his weekly routine:
Monday – Long Run + Full Body Strength Training
- Morning: A long-distance run (typically 7-10 miles) to build endurance. This run is designed to test your physical stamina and mental strength.
- Afternoon: Full-body strength training, focusing on compound movements like:
- Pull-ups: 5 sets of 20 reps
- Push-ups: 5 sets of 50-100 reps
- Squats: 5 sets of 25-30 reps
- Core work: Planks (3 sets of 1-2 minutes)
This combination of running and strength training helps build both cardiovascular endurance and full-body muscle strength.
Tuesday – Swim + Strength Training
- Morning: Swimming (1-2 hours). Goggins believes that swimming builds full-body strength and endurance, using water resistance to challenge every muscle group.
- Afternoon: Focus on strength training:
- Deadlifts: 4 sets of 8-10 reps
- Bench Press: 4 sets of 8-10 reps
- Dips: 4 sets to failure
- Leg Press or Squats: 4 sets of 12 reps
Swimming enhances cardiovascular health, while strength training targets the major muscle groups.
Wednesday – Running Intervals + Core Work
- Morning: Interval sprints (30-second sprints followed by 30-second rests for 20-30 minutes) to build speed and power.
- Afternoon: Focus on core strengthening:
- Hanging Leg Raises: 5 sets of 15 reps
- Russian Twists: 4 sets of 30 reps per side
- Mountain Climbers: 4 sets of 40 reps
- Planks: 3 sets of 1-2 minutes
Interval training increases speed, while core work strengthens your abs and lower back.
Thursday – Long Bike Ride + Full Body Strength
- Morning: A 2-3 hour bike ride at a moderate to intense pace to build leg strength and endurance.
- Afternoon: Full-body strength training with exercises like:
- Pull-ups: 5 sets of 20 reps
- Push-ups: 5 sets of 50 reps
- Squats: 5 sets of 25 reps
- Military Press: 4 sets of 8-10 reps
The bike ride builds leg endurance, while strength training targets upper body muscles and core.
Friday – Long Run + Bodyweight Circuit
- Morning: Another long run (1-2 hours) to maintain cardiovascular endurance.
- Afternoon: Bodyweight circuit to build explosive strength:
- 100 Burpees
- 200 Jumping Jacks
- 100 Push-ups
- 50 Pull-ups
- 100 Squats
This circuit combines full-body strength with endurance, pushing both your muscular and cardiovascular limits.
Saturday – Endurance + Mental Toughness Training
- Morning: Endurance activity (3-5 hours) such as ultra-running or long-distance cycling to test both your physical and mental endurance.
- Afternoon: Mental toughness exercises and stretching to aid recovery:
- Focus on mindfulness and mental clarity.
- Light stretching and yoga to recover muscles after the long endurance activity.
Goggins emphasizes mental resilience during these long endurance sessions, teaching you to push through when your body wants to quit.
Sunday – Rest or Active Recovery
- Active Recovery: On Sundays, you’ll focus on light activity to help your body recover:
- Light jogging, swimming, or cycling for 30-60 minutes.
- Stretching and foam rolling to release muscle tension and improve flexibility.
Active recovery helps your muscles heal while still keeping you active and focused on recovery.
Building Mental Resilience: How Goggins’ Workouts Train Your Mind
One of the key aspects of David Goggins’ workout plan is its emphasis on mental toughness. Goggins firmly believes that your body will give up before your mind does. Throughout his training, he pushes through discomfort and pain to develop his mental resilience.
By continuously challenging yourself physically and mentally, you build the ability to overcome obstacles both in your workouts and in life. Goggins teaches that true growth comes from pushing yourself past your limits and embracing discomfort.
What You Can Learn from David Goggins’ Weekly Workout Plan
David Goggins’ weekly workout plan is about more than just building physical strength. Here are some key takeaways from his routine:
- Push through discomfort: Goggins’ workouts test both physical and mental limits. Learning to endure discomfort builds resilience.
- Consistency is key: Consistency in training leads to improved endurance, strength, and mental toughness over time.
- Mental toughness is crucial: Embracing mental challenges is just as important as physical ones in Goggins’ plan.
Getting Started: How to Begin Your Own Goggins-Inspired Workout Plan
If you’re inspired by David Goggins’ routine but are new to fitness, it’s important to start small and build up gradually. Begin with shorter runs, lighter strength training, and simpler core exercises. As you progress, you can increase the intensity and duration of your workouts.
Focus on developing mental resilience by pushing through those moments of discomfort. With time and dedication, you can build a Goggins-inspired routine that works for your fitness level.
Conclusion: Start Your Goggins-Inspired Fitness Journey Today!
David Goggins’ workout plan is not for everyone—it’s intense, challenging, and requires both physical and mental strength. But by embracing his philosophy and pushing your limits, you can achieve extraordinary results.
Remember, the key to success in any workout plan is consistency, mental toughness, and pushing through discomfort. Whether you’re training for a marathon, aiming to get stronger, or building resilience in your daily life, Goggins’ workout plan can help you unlock your full potential.
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Frequently Asked Questions About David Goggins’ Weekly Workout Plan
Q1: What is David Goggins’ workout routine?
David Goggins’ workout plan includes long runs, strength training, swimming, interval sprints, endurance rides, and mental toughness exercises.
Q2: How often does David Goggins run?
Goggins runs on most days of the week, focusing on long-distance runs and interval sprints to build endurance and speed.
Q3: Can I do Goggins’ workout plan as a beginner?
If you’re new to fitness, start with shorter workouts and gradually increase the intensity and duration as you build strength and stamina.
Q4: Why is mental toughness so important in Goggins’ workouts?
Mental toughness helps you push through pain and discomfort, allowing you to perform at your best even when your body wants to quit.
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