The Gritty Guide to David Goggins Intense Workout Routine and Diet Plan

The hardest guy alive, according to some, is David Goggins. Few would be courageous or dumb enough to argue. The first person in the US Armed Services to successfully finish Seal Training (including going through Hell Week twice! ), US Army Ranger School and Air Force Tactical Air Controller Training is a retired Navy Seal.

He wasn’t always a bone-crunching badass, though. He really struggled to perform even one pull-up when he was a hundred pounds overweight, much less the 4,030 that he once performed in 17 hours to set a Guinness World Record. We go into great detail about how this man-machine trains and eats in this post.

The David Goggins Story

David Goggins Workout Routine & Diet Plan

David Goggins was reared in Buffalo, New York, where he was born. David, his younger brother, and his mother all suffered abuse at the hands of his father, who they ultimately managed to flee. When David was 24 years old, he had gained weight and was an exterminator who lived money to paycheck. He discussed this in an interview with CNBC in 2015…

The shake and doughnuts would be gone by the time he arrived home. Five days a week, it was the pattern every night. Then, one day, Goggins heard something in the shower that would forever alter his course of events. He remembered…

Goggins then decided to pursue a career as a Navy SEAL. He had served in the military before, joining the US Air Force Pararescue at the age of 19. Before clearing it and being approved as a recruit, he twice failed the Armed Services Vocational Aptitude Battery Test.

David was identified as having sickle cell anemia while he was in training. He was taken out of training and transferred to the US Air Force Tactical Air Control Party, where he remained until the age of 23. He subsequently started his career as an exterminator.

He started phoning army recruiters, but none of them were interested in him. When he eventually received a request to visit a recruiting office, he was informed that his maximum weight at 6’1″ would be 191 lbs. Goggins had to shed 106 lbs. in order to reach that weight. He shed all of that weight in three months by devoting himself to an allegedly “insane” exercise and diet regimen.

After enrolling in Navy SEAL training, he eventually completed it after three attempts. He served in Afghanistan and Iraq throughout the course of his 20-year military career.

Goggins started long-distance running in 2005 in memory of many teammates who had died in Afghanistan. The Special Operations Warrior Foundation was given money. Since then, he has participated in several ultramarathons and has contributed more than $2 million to charity.

The Infinitus 88K, one of the most difficult events in the world, was won by David in 2016. He completed the race in exactly twelve hours, twenty minutes faster than the runner-up. In 2013, he completed 4030 pull-ups in 17 hours to set the Guinness World Record. Also, he finished third in the Badwater Ultramarathon, which is held in the northern Mojave Desert’s Death Valley.

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David Goggins Nutrition ProgramDavid Goggins Workout Routine & Diet Plan

David Goggins’ diet isn’t standardized. Through time, Goggins has developed a deep understanding of how his body reacts to exercise and what needs to be fueled for the current challenge he is putting it through. He thus modifies his diet multiple times a year. Let’s start by examining Goggins’ diet, or more specifically, what he didn’t consume, in order to shed more than 100 pounds in three months and become eligible for Navy SEAL training.

The solution was rather straightforward for Goggins: cut back on junk food and excessive eating. He then determined what he had to do to maintain a negative calorie balance. In order to do this, he calculated his maintenance calorie intake and then decreased it by 750–1000 calories every day.

Goggins maintained his protein intake high, focusing on chicken breast, lean steak, and fish, to ensure that he didn’t lose any of his muscle mass while on a low-calorie diet. Goggins would practice intermittent fasting by waiting until after his morning workout before eating his first meal of the day. His major forms of exercise throughout his three-month weight loss blitz were walking and running.

Goggins still uses intermittent fasting frequently, but only when he has a morning session that includes intense weightlifting or HIIT. During these periods, he will adhere to a 16:8 intermittent fasting routine, which requires him to stop eating at 6:30 p.m. and fast for 16 hours straight until 10:30 a.m. the next day.

Goggins is aware that fasting exercises will enable his body to burn through body fat reserves more efficiently than through the use of ingested glycogen.

He will eat a 50:50 mixture of fast-digesting proteins and medium-to-rapid-digesting carbohydrates to break the fast following the workout. Sometimes, this takes the shape of a protein smoothie. When he’s not working out hard in the morning. Goggins had oatmeal with blueberries, a banana, and walnuts for breakfast.

Goggins will consume a lot more carbohydrates before preparing for a long-distance running race to make sure his muscles are full of glycogen. Yet he avoids high-glycemic carbohydrates that will raise his insulin levels and instead concentrates on more naturally occurring sources like sweet potatoes, whole-wheat bread, fruit, and vegetables.

As we’ve already discussed, Goggin’s eating habits and macros change depending on how he’s exercising. Yet often, his macronutrient ratio balances out to be as follows:

  • 40% protein
  • 40% healthy fat
  • 20% carbohydrates

Goggins considers this to be a form of the keto diet, which he firmly believes in. Goggins does not drink alcohol.

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David Goggins Supplement Regime

Goggins takes only the bare minimum of supplements. In addition to the odd post-workout protein smoothie, he uses exogenous ketones to assist him to enter and maintain a ketogenic, fat-burning state.

Essential amino acids are the only other supplement that Goggins consistently takes. He mixes them with water and consumes them after his workouts.

Mindset for Training by David Goggins

David Goggins Workout Routine & Diet Plan

David Goggins is a freak both physically and mentally. So that everyone is aware that the way he trains is not the way the great majority of us would be able to train, that remark must be stated before we go into depth about how he exercises. We would likely burn out if we tried within a few weeks.

Even though the man is physically strong, his mentality is far stronger. His “no excuses,” tough-as-nails attitude is demonstrated by a number of remarks that have gone popular on Twitter and Instagram. Here are 3 instances.

If you don’t like what you see in the mirror…CHANGE IT! You will get calloused, bruised, and worn out on the road to achievement. Moreover, it will provide you with power. Everybody experiences moments in their lives when they want to give up. But, your actions at that precise time define who you are.

Goggins is frequently found riding his bike, in the sea, and hitting the trails. Nevertheless, he has frequently stated that he despises cycling, running, and swimming. You may infer everything you need to know about this man’s mental fortitude and self-discipline from that.

David Goggins Exercise Plan

Goggins tailors his workouts to any upcoming competitions or activities, much like he does with his nutrition. Here is a glimpse at his exercise regimen while he is training for an ultramarathon in full-on beast mode.

According to reports, Goggins rises around three in the morning to begin his exercise routine. He starts off by running 20 miles. He then travels 20 miles to work on his bicycle. He also usually runs during his lunch break.

He cycles 20 kilometers home in the middle of the day to meet his wife Aleeza for a workout at the gym.

David Goggins’ Program for Strength Training

Goggins does not exercise according to a typical split regimen for bodybuilders. Instead, he employs a streamlined practice centered on complex techniques meant to increase strength and muscle.

There are just 5 exercises in Goggins’ typical workout, and each one is performed for 3–5 sets. There are between 5 and 12 reps.

Here is a picture of Goggin’s typical strength-training routine.

  • Deadlift – 3 sets of 10 reps
  • Pull Ups – 3 sets of 5 reps
  • Squats – 5 sets of 5 reps
  • Lunges – 3 sets of 12 reps
  • Push Ups – 5 sets of 25 reps

Goggins performs these sets with high weight, halting all except the last set of each exercise just short of failure. The last set is done until he is unable to complete a strict rep. He rests for up to three minutes in between sets to allow for enough recuperation.

Goggins works out his core separately three times a week. There are four exercises in all, each of which is done for three sets. This is the procedure.

  • Swiss Ball Obliques – 3 sets of 25 reps
  • Russian Sit Ups – 3 sets of 10 reps
  • V-Ups – 3 sets of 10 reps
  • Broomstick Obliques – 3 sets of 10 reps

Let’s look at a few Navy SEAL-style aerobic exercises that Goggins practices to maintain top physical condition. Just before the initial Pandemic lockdown, both of these exercises were shared on Instagram. Several individuals throughout the world engaged in these equipment-free exercises during the lockdowns.

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Goggins Push-up Challenge

David Goggins Workout Routine & Diet Plan

David Goggins loves to challenge himself. And he loves to set challenges for others. His push-up challenge is about as simple as it gets – but by no means easy. Here’s what it involves.

Do 17 push-ups every minute on minute for 60 minutes. Well, that’s the goal anyway. 99% of us won’t be able to do 60 straight sets of 17 reps with just a few seconds of rest between them. Get as far as you can before you fail to get your 17 counts, then keep pumping out as many as you can until the hour is up!

David Goggins enjoys pushing his limits. He also enjoys challenging people. His push-up challenge is not just difficult, but also about as straightforward as it gets. These are the details.

For 60 minutes, perform 17 pushups each and every minute. Well, at least that is the aim. 90% of us won’t be able to do 60 consecutive sets of 17 repetitions with only a little break in between. Before you miss your 17 counts, try to get as far as you can. Then, as soon as the hour is up, keep pounding out as many as you can!


A true inspiration in every sense of the word may be found in David Goggins. I strongly advise reading his book “Can’t Hurt Me,” which is available to buy from his official website, if you need inspiration for training and physical transformation.

You might lack the motivation or energy to wake up at three in the morning and perform the marathon-like David Goggins routine. But if you want to reach your training objectives and cultivate training grit and intensity akin to that of a Navy SEAL, I advise you to adopt some of the Goggins workout and nutrition principles.