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Navy SEAL Workout Plan
Start Plan (PRO)

Navy SEAL Workout Plan

4 Weeks / 5 Days per Week / Expert
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
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2 ratings
A.C.E. Certified
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  • Week #1
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  • Week #4
  • Day #1
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  • Day #5

SEAL Fitness Test Blaster

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2.00 miles 00:18:00 None
Chin-Up   Video icon
3 5 None
Push-Up   Video icon
3 20 None
Sit-Up   Video icon
3 30 01:00
00:20:00 None

Notes:

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

SEAL Functional Strength & Endurance

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 10 None
3 10 01:00
3 10 None
3 10 01:00
2.00 miles 00:20:00 None
00:20:00 None

Notes:

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

SEAL Fitness Test Variety Muscle Confuser

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2.00 miles 00:18:00 None
3 5 None
3 20 None
V-Up   Video icon
3 30 01:00
00:20:00 None

Notes:

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

SEAL Functional Strength & Endurance

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
3 10 None
3 10 01:00
3 10 None
3 10 01:00
3 10 None
3 10 01:00
2.00 miles 00:20:00 None
00:20:00 None

Notes:

Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

SEAL Fitness Test Blaster

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
2.00 miles 00:18:00 None
Chin-Up   Video icon
3 5 None
Push-Up   Video icon
3 20 None
Sit-Up   Video icon
3 30 01:00
00:20:00 None

Notes:

Regular running can be substituted for running on a treadmill. Concentrate on maintaining military grade PERFECT form when completing chin-ups, push-ups, and sit-ups. Use a stopwatch and adhere very strictly to the allotted rest time (unless you are a beginner to intermediate user).

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Biceps blue Forearms blue Middleback blue Shoulders blue Abs blue Triceps blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Chest blue Neck blue Traps blue Quads blue Lats blue Lowerback blue Lats orange Chest orange Quads orange Abs orange Shoulders orange
4 people started this plan
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about 3 years ago #

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1 Review
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    about 3 years ago #

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