Free Workout Routines
Home > Navy Seal Workout Routine | Navy Seals Training

Navy SEAL Workout Routine | Navy SEALs Training


Are you looking for a Navy SEALs workout routine to push you beyond your percieved physical limits? If so, you're at the right place.

The Navy SEALs are elite commandos that have to endure physical, mental and emotional stress that most humans could not even imagine. As part of their training, the SEALs go through very intense fitness regiments.

This 9-week Navy SEALs Training Program is going to challenge you physically and mentally. The program involves a lot of running, swimiming and calisthenics (bodyweight exercises).

For the most part you don't need any special weights, or equipment. All you need, is a good pair of running shoes, a place to swim and a chinup bar. Oh ya, and one other thing, a lot of desire and determination.

Before we get the to progarm, have a look at some of the brutal training and harrowing conditions the SEALs have to go through. I hope this gives you a little more inspiration, and motivation, to make it throught these workouts.

Navy Seals Adverse Training Conditions

Navy Seal Buddy Training


Navy Seal Buddy Training

Navy Seal Artic Training

Navy Seal Artic Training


Navy Seal Workout Routine


Navy Seal Workout RoutineThis 9-Week Navy Seals training program was designed to prepare Pararescure/Combat Control Candidate Course trainees. You can still give this program a try regardless if you're actually interested in joining the Navy SEALs or not. This program is guaranteed to bring your fitness to a whole new level.

Please keep in mind that this training program is not easy, so just try your best. If you feel any pain, stop immediately.

Also, make sure you warm-up and stretch BEFORE the workouts, and stretch AFTER too.

Drink lots of water to keep your body hydrated.


Navy Seals 9-Week Prep-Program

Week 1 

Running Program
Days:
Monday, Wednesday, Friday
Distance: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (15 reps) --> Situps (20 reps) --> Pullups (3 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 15 minutes 

Week 2 

Running Program
Days:
Monday, Wednesday, Friday
Distance: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (20 reps) --> Situps (20 reps) --> Pullups (3 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 15 minutes 

Week 3 

Running Program
This is recovery week, no running.
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (25 reps) --> Situps (25 reps) --> Pullups (4 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 20 minutes 

Week 4

Running Program
Days: Monday, Wednesday, Friday
Distance: 3 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (25 reps) --> Situps (25 reps) --> Pullups (4 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 20 minutes 

Week 5

Running Program
Days: Monday, Tuesday, Thursday, Friday
Distance:
Monday: 2 miles
Tuesday: 3 miles
Thursday: 4 miles
Friday: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (25 reps) --> Situps (25 reps) --> Pullups (4 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 25 minutes 

Week 6

Running Program
Days: Monday, Tuesday, Thursday, Friday
Distance:
Monday: 2 miles
Tuesday: 3 miles
Thursday: 4 miles
Friday: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (25 reps) --> Situps (25 reps) --> Pullups (4 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 25 minutes 

Week 7

Running Program
Days: Monday, Tuesday, Thursday, Friday
Distance:
Monday: 3 miles
Tuesday: 4 miles
Thursday: 5 miles
Friday: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (30 reps) --> Situps (30 reps) --> Pullups (5 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 30 minutes 


Week 8

Running Program
Days: Monday, Tuesday, Thursday, Friday
Distance:
Monday: 3 miles
Tuesday: 4 miles
Thursday: 5 miles
Friday: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (30 reps) --> Situps (30 reps) --> Pullups (6 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 30 minutes 


Week 9

Running Program
Days: Monday, Tuesday, Thursday, Friday
Distance:
Monday: 3 miles
Tuesday: 4 miles
Thursday: 5 miles
Friday: 2 miles
=========================================

Strength Training Program
Instructions: Perform the following three exercises consecutively with NO rest, for one set.
Days: Monday, Wednesday, Friday
Rest Between Sets: 2 minutes
Number of Sets:
Routine: Pushups (30 reps) --> Situps (30 reps) --> Pullups (6 reps)
=========================================

Swimming Program
Instructions: Swim continuously for the specified length of time with no rest.
Time: 35 minutes



Return from Navy SEAL Workout Routine to Home
 
Exclusive Lean Body eCourse
My free gift for You!
Sign-up now to get Free Instant Access to the secrets that athletes, fitness models and bodybuilders use to
Build Muscle And Burn Fat Simultaneously!
Our Sponsors