How to Get Strong Lean With This 12-Week Navy Seal Workout Program

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Personal Trainer and Fitness Expert Sat, May 07, 22

Written by Mark Robertson on May 07, 2022

How to Get Strong Lean With This 12-Week Navy Seal Workout Program

Table Of Contents

Navy SEAL training is one of the most demanding military training programs in the world. The program is designed to push candidates to their physical and mental limits, by testing them in various environments and situations. The program aims to create the best possible soldiers who can operate in any situation and complete any mission.

The complete navy seal workout – 12 week training program is a comprehensive training program that will help you prepare for the rigors of Navy SEAL training. The program includes a wide range of exercises and activities designed to improve your strength, stamina, and endurance.

So, if you're ready to put your muscles through the wringer like never before, let's get this training started! The program is split into twelve weeks, each getting increasingly more difficult. So if you're up for a challenge and want to work your muscles harder than ever before, this is the program for you!

Related Article: 12-Week Full-Body Workout Plan for Beginners

KEY Survival Elements of A NAVY SEAL

It takes a lot of willpower and dedication to be a Navy SEAL. It isn't only about having the necessary skills; it also requires strong willpower to endure the numerous challenges that individuals are put through.

The procedure for becoming a Navy SEAL is lengthy, and it includes six distinct phases. The candidate must survive through these six phases to proceed to the next set of trials as a NAVY SEAL.

Strength

Your strength is defined as the ability to move a weight from one point to another. The heavier the load you can push, pull, or squat, the stronger you are.

Power

When you're strong, your concentration extends beyond simply moving a weight. Power is the capacity to create force quickly and effectively.

Muscle Endurance

Muscle endurance is a term used to describe the ability of a person to perform muscular movements for extended periods, usually without suffering from negative symptoms such as pain. It's when you can keep doing muscular actions repeatedly despite being tired.

Cardiovascular Conditioning

Cardiovascular conditioning is the ability of your body to utilize oxygen effectively. When you're navigating the elements of nature, you'll need tremendous cardiovascular fitness to survive and perform at a high level.

Speed & Agility

Speed and agility are two factors that define your ability to move in one direction as quickly as possible before shifting directions at a moment's notice. Simply said, you must be able to avoid capture.

Hypertrophy

The final component of SEAL training is one that we are all aware of gaining muscle. NAVY SEALs not only build muscle but also understand how to make the most of it. Being a SEAL means you not only need strength, power, and efficiency; but big muscles as well.

Workout Description

Main Goal	General Fitness
Workout Type	Full Body
Training Level	Beginner
Program Duration	12 Weeks
Days Per Week	4
Time Per Workout	60-75 Minutes
Equipment Required	Barbell, Bodyweight, Dumbbells, Foam Roll
Target Gender	Male & Female
Recommended Supps	Whey Isolate EAAs Fish Oil

The training to become a NAVY SEAL is nothing short of devotion, consistency, and gut-wrenching workouts, and it requires a strong-willed individual or else you will be out of the sessions before you know it.

We kept the difficulty level to a minimum because it's a beginner's guide to training like a NAVY SEAL, so you can acquire the flavor of being on a NAVY SEAL training.

In this workout guide, you will be exercising 4 days a week for 60-75 minutes a day and taking 2 days off, whereas the 7th day is an optional full-body workout.

You will require the use of some essential gym gear, like Barbell, Bodyweight, Dumbbells, Foam Roll, etc., so you can enjoy the true essence of NAVY SEAL training.

Target of 12-Week Complete NAVY SEAL Workout

This 12-week complete training guide for a navy SEAL is a beginner-level program; we have distributed the workouts over 4 days, with 2 off days and 1 optional training day.

Over 12 weeks, the individuals following this guide will train to their maximum capabilities using dumbbells, barbells, and body weights. They may even need to use a foam roller to ease the cramps and knots they will develop after workouts.

Considering how the NAVY SEAL workouts progress and take the individual through different phases to bring out their toughest personality, our 12-week training guide also takes you through challenging workout sessions.

These sessions are not like your everyday regime. These workouts are supersets that entail more than a workout and keep on getting intense every week.

The Workout Program

This is what every week will look like:

Day	Workout
Monday	Day 1 - Speed and Agility
Tuesday	Day 2 - Power
Wednesday	Off
Thursday	Day 3 - Strength
Friday	Day 4 - Hypertrophy & Muscular Endurance
Saturday	Day 5 - Optional Full Body Conditioning
Sunday	Off

Before we start with the exercises, here are a few helpful tips that will enhance your workout quality and keep you from getting injured

1. This program will also cover some other frequent shortcomings that you might be susceptible to, for example, strengthening your posterior chain and overhead strength, core stability, shoring up weak asymmetrical sides, and making your whole body strong.

2. To properly recover from your workout, you will need to do some prehab and mobility work to ensure you can fully recover and not get injured.

3. Give the program a few weeks to work.

4. You should also do a thorough dynamic warm-up before each session.

5. Make sure you take breaks and stay hydrated. Also, make sure you keep your form correct and use the proper technique.

6. If you're having trouble finishing a session, consider lowering the volume by just a little and gradually increasing it over time.

Day 1: Speed and Agility

Exercise	Warm-Up Sets	Work Sets	Rest (in seconds)
Sprints (at Least 20 Yards)	3 Minute Jog	5 Rounds All-Out Effort	120
Timed Shuttle Run (at Least 10 Yards)	-	5 Rounds All-Out Effort	60 to 120
Superset: Reverse Grip Chin-Up & Flat Bench Barbell Press	1x12	3x8-12	60 After Each Superset
Superset: Dumbbell Shrug & Hyperextension	-	3x8-12	60 After Each Superset
Superset: Floor Crunch & Bent-Knee Hanging Leg Raise	-	3x15-20	No Rest
3-5 Mile Jog at a Steady Pace	-	-	-

Day 2: Power

Exercise	Warm-Up Sets	Work Sets	Rest (in Seconds)
Jump Squats	1x10	4x10	30
Kettlebell Clean and Press	2x12-15	3x5-8	60
Plyo (Hand Clap) Push-Up	1x10	3x5-8	30
Kettle bell Wind Mills	-	3x5-8	60
Explosive Bent-Over Dumbbell Row	1x12	1 Set Alternating Every 10 Seconds for 1 to 2 Minutes	60
3-way Plank: Alternate From Side, Middle to Other Side Without Rest (10sec Each)	-	-	-
Sprint Intervals: Total of 8 Sprints With One Minute Rests	-	-	-

Day 3: Strength

Exercise	Warm-Up Sets	Work Sets	Rest (in seconds)
Barbell Floor Deadlift or Barbell Back Squat	3x8-12	4x5	120
Seated Leg Curl or Romanian Deadlift	1x12	4x5	120
Superset: Cable Rope High Pull & Plyo Push-Up	-	3x10-15	60 After Each Superset
Superset: Incline Bench Dumbbell Press & Wide-Grip Pull-Up	2x12	4x5-8	60 After Each Superset
Superset: Hanging Leg Raise & Planks	-	3x15-20 & 20-30 Sec for Planks	No rest
3-5 Mile Jog At a Steady Pace	-	-	-

Day 4: Hypertrophy & Muscular Endurance

Exercise	Warm-Up Sets	Work Sets	Rest (in seconds)
Superset: Standing Barbell Shoulder Push Press & Rear Delt Rope Pull	2x12	4x10-15	No rest
Bulgarian Split Squat	2x12	4x10 Each Leg	30
Superset: Standing Dumbbell Curl & Parallel Bar Triceps Dips	1x12	4x10-15	No Rest
Superset: Inclined Push-Up & Single Leg Calf Raise	-	3x10-15	No rest
Superset: Sit-Up & Lying Leg Raise	-	3x15-20	No Rest
Farmer's Walk	-	3 Lengths	60

Day 5: Optional Full Body Conditioning

Exercise	Reps
Push-Up	20
Squat Pulses	20
Pull-Up	10
Walking Lunge	10 Each Leg
Triceps Bench or Parallel Bar Dip	10
Short Sprint	Varied Lengths
Ab Crunch	20

Conclusion

This 12-week complete navy SEAL workout guide will help you develop the strength, power, and endurance needed to perform like a NAVY SEAL. Make sure you follow the program correctly and always Warm up before each session. Stay hydrated and use proper form to prevent injuries. Good luck!