What's inside
David Goggins is a name synonymous with endurance and peak physical fitness.
He rose to fame due to his grit and sheer determination. Goggins consistently pushes himself through the most intense workouts and races on the planet.
A retired Navy Seal and the only member of the armed forces to complete SEAL training, U.S. Ranger School, and Air Force Tactical Air Control Training, Goggins is revered as one of the fittest individuals in the world.
But have you ever wondered what it takes to perform these feats of great physical and mental toughness?
In this article, I am going to share with you what one of the fittest men on earth does to condition and fuel his body.
Want to take your performance to the next level like David Goggins? Take your nutrition seriously and try our free advanced calorie and macronutrient calculator to get laser targeted on your nutrition to maximize your performance and results.
Let’s dive into David Goggins workout routine.
David Goggins Current Bio And Stats
David Goggins is a retired Navy SEAL, motivational speaker, ultramarathon runner, and ultra triathlete.
He now shares his story with students, professional sports teams, and Fortune 500 companies.
- Age: Age 47
- Height: 6’1” (185cm)
- Weight: 200lbs (91 kg)
- Birthday: February 17, 1975
- Occupation: Motivational Speaker, Soldier, Triathlete, Ultramarathon Runner, Author
- Notable Achievements:
- Navy SEAL (Retired)
- Only member of U.S. Armed Forces to complete SEAL training, U.S. Ranger School, Air Force Tactical Air Control training
- U.S. Ranger (Enlisted Honor Man)
- Previous world record for pull-ups – 4,030 in 17 hours
- Completed over 60 Ultramarathons, triathlons, and ultra triathlons
- 3rd place in Badwater 135
- 2nd place in Moab 240
- Author – Can’t Hurt Me
David Goggins Workout Fundamentals
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From an upbringing of physical abuse, poverty, and prejudice, to being recognized as one of the most celebrated U.S. Armed Forces members, David Goggins’ early life has fueled him to become the man we see today.
He began his preparation for SEAL training (BUD/S Training) at 297 lbs (135 kg).
Goggins put himself through an intense routine, losing 106 lbs and dropping to 191lbs (87 kg) in just three months.
He stated that he had to break himself to prepare his body for the intense training that was about to begin.
Heading into Hell Week, which consists of five and a half days of cold, wet, brutal physical and mental training, David sustained stress fractures in his body and double pneumonia.
All of this resulted in getting rolled back to the beginning.
His second time through, he fractured his patella (knee cap) prior to Hell Week but made it through, only to be pushed back again as he was unable to keep up.
Upon his third attempt, he successfully completed his SEAL Training.
It was here that Goggins learned that the toughest obstacle was his mind.
Since graduating on August 10th, 2001, he has pushed his body beyond its limits countless times, reaching new heights with every passing year.
Having fellow members of his SEAL team die, he founded the Special Warriors Operating Foundation, dedicated to providing tuition to children of fallen operators.
It was here that he had to find a way to raise money for this cause.
He founded the Badwater 135, a 135-mile (217km) non-stop run from Death Valley to Mt. Whitney, CA.
Since then, Goggins completed over 60 endurance races and placed 3rd at Badwater 135 and 2nd place in the Moab 240.
Goggins’s training consists of him waking early for running and cycling sessions, followed by resistance training in the evenings.
Despite openly disliking these activities, he trains every day to see how far he can push himself and his mind.
He also prioritizes stretching, warm-ups, and cooldowns. These average between two and three hours per day to maintain flexibility and mobility while reducing injury.
David Goggins Workout Routine
Being an endurance athlete who competes in events exceeding 100 miles (160 km) in distance, Goggins must fit in his conditioning where he can.
Running approximately 125-150 miles, aiming for 450 miles per month, he must train at almost every opportunity around his busy schedule.
He has stated that he never has a day off and that he trains every day.
A prime example of his dedication is that he has run every day since his military retirement in 2016.
This dedication carried over to the Joe Rogan podcast, where he turned up early for the show so he could fit in a workout.
Here is an example of Goggins’s daily cardio routine that he completes every day.
Daily Schedule
| Time | Exercise | Distance |
| 3 am | Run | 10-15 miles |
| 8 am | Bicycle commute | 25 miles |
| 12 pm | Run | 5-8 miles |
| 5:30 pm | Bicycle commute | 25 miles |
| 7 pm | Light run (if feeling good) | 3-5 miles |
| 10 pm | Resistance Training | 90 mins |
Training for these kinds of endurance events requires a lot of time and dedication. And to effectively train, he must fit his sessions around his schedule.
To begin, he wakes up at 3 am, running between 10-15 miles in the morning. Following this, he gets ready for work and commutes the 25 miles on his bike.
At lunchtime, he runs an additional five to eight miles. After completing his workday at 5:30 pm, he then rides his bike 25 miles back home.
Once he returns home, he will do a short three to five-mile run.
In the evening following dinner, he hits the gym for a 90-minute resistance training session.
Related: If you’re interested in more celebrity workouts, check out Joe Rogan Workout Routine
David Goggins Style Workout Plan
Training for endurance events of this caliber requires a level of mental and physical fortitude that can only be achieved by exhausting all avenues of training.
On top of his vigorous cardio training schedule, David Goggins also undertakes a strength training routine to ensure his body can withstand the potential injury toll that comes with ultra-endurance events.
Goggins’ gym workouts are done in moderation (two to three times per week) and include high-rep ranges to match his endurance events.
Below is a list of Goggins’s strength and resistance training routines.
Core Workout
A firm believer in core strength, Goggins believes endurance is a crucial part of his overall performance.
| Exercise | Sets x Reps | Rest |
| Swiss-ball obliques | 2 x 25 | 30 secs |
| Russian Sit-ups | 4 x 10 | 30 secs |
| V-ups | 3 x 10 | 30 secs |
| Broomstick obliques | 3 x 10 | 30 secs |
Body Weight Workout
| Exercise | Sets x Reps | Rest |
| Lunges | 3 x 12 | 30 sec |
| Squats | 5 x 5 | 30 sec |
| Deadlifts | 3 x 10 | 30 sec |
| Pull-ups | 2 x 5 | 30 sec |
| Push-ups | 5 x 25 | 30 sec |
Leg Workout
| Exercise | Sets x Reps | Rest |
| Squats | 5 x 15 | 30 sec |
| Walking Lunges | 5 x 15 | 30 sec |
| Stiff-leg Deadlift | 5 x 15 | 30 sec |
| Leg Press | 5 x 15 | 30 sec |
| Leg Extension | 5 x 15 | 30 sec |
| Leg Curl | 5 x 15 | 30 sec |
| Calf Raises | 5 x 15 | 30 sec |
Back Workout
| Exercise | Sets x Reps | Rest |
| Deadlift | 5 x 15 | 30 sec |
| Lat Pulldown | 5 x 15 | 30 sec |
| Close Grip Lat Pulldown | 5 x 15 | 30 sec |
| Cable Row | 5 x 15 | 30 sec |
| Back Lat Pushdowns | 5 x 15 | 30 sec |
| Dumbbell Single-Arm Row | 5 x 15 | 30 sec |
Chest Workout
| Exercise | Sets x Reps | Rest |
| Bench Press | 5 x 15 | 30 sec |
| Dumbbell Press | 5 x 15 | 30 sec |
| Dumbbell Flys | 5 x 15 | 30 sec |
| Cable Cross | 5 x 15 | 30 sec |
| Chest Press | 5 x 15 | 30 sec |
| Push-Ups | 5 x 15 | 30 sec |
Arm Workout
| Exercise | Sets x Reps | Rest |
| Bicep Curls | 5 x 15 | 30 sec |
| Barbell Curls | 5 x 15 | 30 sec |
| Triceps Kickbacks | 5 x 15 | 30 sec |
| Tricep Extensions | 5 x 15 | 30 sec |
| Tricep Pushdowns | 5 x 15 | 30 sec |
| Preacher Curls | 5 x 15 | 30 sec |
| Isolation Curls | 5 x 15 | 30 sec |
| Skull Crushers | 5 x 15 | 30 sec |
No Equipment Full Body Workout
Being a motivational speaker, Goggins spends much of his time on the road. This means that he does not always have access to a gym, dumbbells, or pull-up bar.
Instead, he puts himself through his own intense full-body workout.
| Exercise | Sets x Reps | Rest |
| Jumping Jacks (3 Count) | 1 x 250 | 30 secs |
| Jumping Jacks (3 Count) | 10 | 60 – 90 secs |
| Push-ups (Supersets) | 10 | 60 – 90 secs |
| Walking Lunge (3 Counts) | 115 | 60 – 90 secs |
| Sit-ups | 110 | 60 -90 secs |
| Plank up downs | 100 – 150 | 30 – 60 secs |
David Goggins Self-Care Activities
From being brought in poverty, prejudice, and abuse, David Goggins is a firm believer in self-care, both mentally and physically.
He believes in detachment from technology and being able to sit by yourself without distraction to reflect on who and where you want to be.
Each day he performs self check-ins in front of the mirror, which is lined with post-it notes of all his goals and ambitions.
His self-care comes in the form of his stretching routine, which he does two to three hours a day.
And the ability to celebrate his wins. Much like he did when he finally completed Hell Week and knocked back a whole pizza.
David Goggins Dieting and Food Preferences
David Goggins is known by many for his 106-lb. weight loss prior to undertaking BUD/s Training (SEAL Training).
A believer in the ketogenic diet and intermittent fasting, he has an extreme diet that he sticks to religiously to fuel his body.
He fasts from 8:30 pm until 11 am. His diet consists mainly of healthy fats and protein, with very few carbohydrates.
Goggins also consumes a higher amount of protein than recommended for the standard keto diet due to his intense training regime.
David Goggins’ Macros
Want to take your performance to the next level like David Goggins? Take your nutrition seriously and try our free advanced calorie and macronutrient calculator to get laser targeted on your nutrition to maximize your performance and results.
Goggins’ macronutrients can vary. However, he has stated that he tries to adhere to the percentage listed below.
| Macronutrient | Percentage |
| Protein | 40% |
| Carbohydrates | 15-20% |
| Fats | 40% |
David Goggins’ Daily Food Intake
Below is a list of foods Goggins’ eats daily. Due to his training routine, eating times can vary.
Times are listed for breakfast and dinner as these are the opening and closing of his fasting windows.
| Time | Meal | Food |
| 11 am | Breakfast | Oatmeal, Protein, Nuts |
| Lunch | Chicken Breast, Salad, Vegetables | |
| Pre-Workout | Walnuts, Fruit | |
| Pre-Dinner | Protein, Fruit, Nuts | |
| 8 pm | Dinner | Fish or Chicken, Vegetable or Salad |
Interested in the keto diet and intermittent fasting? Check out Ketosis Fasting: How To Combine Intermittent Fasting and the Keto Diet
David Goggins Diet Plan
David Goggins’ diet is on the extreme side due to his year-round training regime.
He uses the keto diet, which relies on protein for muscle building and repair and healthy fats for energy.
From the meals listed below, you will be able to see that they consist of mostly protein, vegetables, and very few carbohydrates.
Meal 1
- Oats + Protein
- Berries
- Nuts
Meal 2
- Chicken breast
- Salad or Vegetable
Snack
- Protein
- Walnuts/Nuts
- Fruit
Meal 3
- Fish or Chicken
- Salad or Vegetables
David Goggins Supplement Preferences
David Goggins’ meets most of his nutritional requirements through his diet. As you can see, the majority of his meals are whole foods.
While this is the case, Goggins’ takes a select few supplements to round out his nutrition and bolster his body.
Little is known of the exact brands he uses, but below is the list of supplements he consumes regularly.
- Whey Protein
- Post Workout Protein
- Multivitamins
- Caffeine
If you’re looking to take your training to the next level and practice some of David Goggins’ techniques, be sure to take your time and build toward your goals.
Also, always consult a healthcare professional for supplementary intake advice.
If you are looking for the right protein, check out Top 14 Best Protein Powder Without Artificial Sweetener
Final Thoughts
David Goggins has broken down barriers in a way that many of us have never seen before.
His desire to tackle the most grueling endurance events on the planet requires an all-consuming routine of strict nutrition, self-care, and self-belief.
And while we may not be on the same journey as him, his basic diet and exercise principles are universal.
If you want something, suck it up, get comfortable being very uncomfortable, and remember that nothing is impossible.
So, is there anything in David Goggins’ regime that interests you, or anything you will be trying?
Let us know in the comments below, and share this article with someone who could use the inspiration.
