The U.S. Navy SEAL Workout
Part One
| Week One |
|
| Running: 2 Miles |
8:30 Pace, M/W/F |
| Pushups: 4 sets of 15 |
M/T/W/T/F |
| Situps: 4 sets of 20 |
M/T/W/T/F |
| Pullups: 3 sets of 3 |
M/T/W/T/F |
| Swimming: 15 minutes |
M/T/W/T/F |
| Week Two |
|
| Running: 2 Miles |
8:30 Pace, M/W/F |
| Pushups: 5 sets of 20 |
M/T/W/T/F |
| Situps: 5 sets of 20 |
M/T/W/T/F |
| Pullups: 3 sets of 3 |
M/T/W/T/F |
| Swimming: 15 minutes |
M/T/W/T/F |
| Week Three |
|
| Running: Rest period |
Prevents shin splints |
| Pushups: 5 sets of 25 |
M/T/W/T/F |
| Situps: 5 sets of 25 |
M/T/W/T/F |
| Pullups: 3 sets of 4 |
M/T/W/T/F |
| Swimming: 20 minutes |
M/T/W/T/F |
| Week Four |
|
| Running: 3 Miles |
8:30 Pace, M/W/F |
| Pushups: 5 sets of 25 |
M/T/W/T/F |
| Situps: 5 sets of 25 |
M/T/W/T/F |
| Pullups: 3 sets of 4 |
M/T/W/T/F |
| Swimming: 20 minutes |
M/T/W/T/F |
| Week Five & Six |
|
| Running: 2/3/4/2 Miles |
M/T/W/F |
| Pushups: 6 sets of 25 |
M/T/W/T/F |
| Situps: 6 sets of 25 |
M/T/W/T/F |
| Pullups: 2 sets of 8 |
M/T/W/T/F |
| Swimming: 25 minutes |
M/T/W/T/F |
| Week Seven & Eight |
|
| Running: 4/4/5/3 Miles |
M/T/W/F |
| Pushups: 6 sets of 30 |
M/T/W/T/F |
| Situps: 6 sets of 30 |
M/T/W/T/F |
| Pullups: 2 sets of 10 |
M/T/W/T/F |
| Swimming: 30 minutes |
M/T/W/T/F |
| Week Nine |
|
| Running: 4/4/5/3 Miles |
M/T/W/F |
| Pushups: 6 sets of 30 |
M/T/W/T/F |
| Situps: 6 sets of 30 |
M/T/W/T/F |
| Pullups: 3 sets of 10 |
M/T/W/T/F |
| Swimming: 35 minutes |
M/T/W/T/F |
Part Two
| Week One & Two |
|
| Running: 3/4/5/4/2 Miles |
M/T/W/T/F |
| Pushups: 6 sets of 30 |
M/T/W/T/F |
| Situps: 6 sets of 35 |
M/T/W/T/F |
| Pullups: 3 sets of 10 |
M/T/W/T/F |
| Dips: 3 sets of 20 |
M/T/W/T/F |
| Swimming: 35 minutes |
M/T/W/T/F |
| Week Three & Four |
|
| Running: 4/5/6/4/3 Miles |
M/T/W/T/F |
| Pushups: 10 sets of 20 |
M/T/W/T/F |
| Situps: 10 sets of 25 |
M/T/W/T/F |
| Pullups: 4 sets of 10 |
M/T/W/T/F |
| Dips: 10 sets of 15 |
M/T/W/T/F |
| Swimming: 45 minutes |
M/T/W/T/F |
| Week Six+ |
|
| Running: 5/6/6/6/4 Miles |
M/T/W/T/F |
| Pushups: 20 sets of 20 |
M/T/W/T/F |
| Situps: 20 sets of 25 |
M/T/W/T/F |
| Pullups: 5 sets of 12 |
M/T/W/T/F |
| Dips: 20 sets of 15 |
M/T/W/T/F |
| Swimming: 75 minutes |
M/T/W/T/F |
NOTE: Information compiled from the U.S. Navy SEALs website. I do not and will not attempt to claim any kind of copyright on the information provided here. Furthermore, information provided here is for educational reference only. Please see your physician before attempting this workout. I deny any and all liabilities if you attempt this workout with a known or unknown physical condition.