David Goggins Workout Routine

How long does David Goggins workout? What does his workout routine consist of?

David Goggins is one of the most impressive personalities in the field of physical fitness. He has completed the Navy SEAL training, Army Ranger School, and Tactical Air Control Training, making himself the only man ever to do so despite having severe asthma and heart defects. In addition, he is a motivational speaker and author who has written a self-help book called Can’t Hurt Me. David has also garnered public attention because of his marriage with his now ex-wife Aleeza Goggins.

David Goggins has a unique approach to maintaining a healthy figure. He believes that weight loss and strength-building largely depend upon our mindsets. Goggins’ unwavering courage has allowed him to create a David Goggins pull-up record of doing the most pull-ups in 24 hours.

That’s why we have created this guide to David Goggins’ workout routine, so you can follow along and achieve a well-toned physique like his. Read until the end to learn about Goggins’ diet plan and meal preferences.

Let’s dive in.

David Goggins Current Body Stats

Let’s look into David Goggins’, AKA The Toughest Man Alive’s current body stats, to evaluate his physical fitness at a deeper level.

  • Age: 47 years
  • Height: 188 cm
  • Weight: 86 kg
  • Birthday: 17th February 1975

As a teenage boy, David suffered from obesity. It negatively affected his mental well-being, but after joining the military, Goggins started to work on his physical fitness and worked tirelessly to accomplish a well-sculpted and fit figure.

His transformation is truly inspirational for everyone undergoing similar physical health situations.

Workout Principles of David Goggins

David Goggins believes in the famous saying, “Go hard or go home.” His ideal work ethic allows him to stay on top as an athlete. He works out more than two hours daily and rarely takes off.

David’s YouTube channel features his speeches about running marathons and his weight loss journey. David Goggins’ strict workout principles enabled him to achieve a superhuman fitness level regardless of being obese in his younger years.

Furthermore, Military Training and Navy Seal Training have helped him unlock the doors to a healthy and fit figure.

Let’s take an in-depth insight into David Goggins’ Workout Routine.

David Goggins’ Workout Routine

David Goggins shared that his pre-navy SEAL workout regimen was a compilation of strenuous exercises.

He likes incorporating biking, running, and swimming into David Goggins’ workout routine. Furthermore, he mentioned that he had to lose over 100 pounds when he joined the Navy.

Here’s what David’s workout routine looks like on a typical day.

Daily Routine

David has created an excellent daily workout routine to keep his body physically active and mind functioning.

It is included in David Goggins’ workout routine to do daily cardio by following the given cardio routine:

  • Running
  • Biking
  • Running at lunchtime
  • Biking after work
  • Running after work

Core Routine

As we know, the core helps enhance your endurance during any sport. Therefore, Goggins focuses a lot on his core strength his core and abs.

The following is his core workout routine:

  • Swiss-ball obliques
  • V-ups
  • Broomstick Obliques
  • Russian Sit-ups

Arms Workout Routine

David Goggins’ arms training routine includes the given eight exercises:

  • Tricep pushdowns
  • Isolation curls
  • Bicep curls
  • Barbell curls
  • Triceps extension
  • Preacher curls
  • Skull crusher
  • Triceps kickbacks

Leg Workout Routine

Since David is an ultra-marathon runner, he spends extra time and effort doing his leg workout routine.

His leg workout training consists of the following exercises:

  • Squats
  • Leg press
  • Stiff-leg deadlifts
  • Calf raises
  • Leg extension
  • Leg curls
  • Walking lunges

Back Workout Routine

David Goggins workout routine also includes exercises to maintain his sturdy and strong back. It consists of the following significant exercises:

  • Back Lat Pushdowns
  • Lat Pulldown
  • Cable Rows
  • Close Grip Lat Pulldowns
  • One-Arm Dumbbell Row
  • Deadlift

Bodyweight Training Routine

David Goggins is not a big fan of swimming, cycling, and running, but he dramatically enjoys weightlifting.

The military has trained him to bulk up his muscles with continuous gymming.

Now, he lifts moderately and considers moderation the key to mastering weight training. He lifts weights 3x a week and allows his muscles to heal for the rest of the week.

Here’s David Goggins’ weightlifting routine:

  • Push-Ups
  • Squats
  • Lunges
  • Deadlifts
  • Pull-Ups

Chest workout routine

Here is David Goggins’ chest workout regimen to achieve a buffed-up chest:

  • Bench Press
  • Chest Press
  • Dumbbell Flys
  • Cable Cross
  • Dumbbell Press

What is David Goggins’ Diet Routine?

David Goggins ensures that he fuels his body with nutritionally rich foods for the severe David Goggins workout routine. 

The world-famous ultra-marathon runner and fitness freak is punctual with intermittent fasting and follows a ketogenic diet.

His keto diet consists of healthy fats and low-carb foods. This diet helps improve his mental health, maintain good sugar and insulin levels, and lose weight.

When David is intermittent fasting, he usually skips breakfast and avoids all types of food until he has run for 10-15 miles. Remember that Goggins often changes his meal plan according to his workout schedule. It helps him recharge his body efficiently.

Let’s look into the details of David Goggins’ diet routine.


Oatmeal with protein

Pre-Workout Meal:

Fruits and nuts


Chicken breast, salad, and veggies.


Fruits, almonds, and protein.


Salad, fish/chicken, and vegetables.

Remember that Goggins often changes his meal plan according to his workout schedule. It helps him recharge his body efficiently.

40% Rule of David Goggins

During his Navy SEAL Training, David learned the 40% rule and has been following it even after retiring from the Navy. He strictly obeys it and maintains his mental toughness with its help.

Foods David Goggins avoids:

  • Alcohol
  • Cereals
  • Pasta
  • Bread
  • Sugar
  • Processed foods
  • Soft drinks
  • Artificial ingredients

Foods David Goggins eats:

  • Meat and poultry
  • Pressed oils
  • Cheese
  • Green veggies
  • Butter and cream
  • Seafood and fish

What supplements does David Goggins take?

To fuel up his gains, David uses additional supplements, including:

  • Vitamins
  • Protein shake


We can conclude that David likes to take things to extremes regarding physical training. Goggins has transformed his unhealthy and obese body into a superhuman-like physique with a proper workout routine and diet plan.

Although you may not be able to reach his level, you can try your absolute best and acquire your dream shape. We hope you enjoyed our summary of David Goggins’ workout routine and diet plan with meal preferences. Good luck with your fitness journey!

4/5 - (5 votes)


James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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