Navy SEAL training is one of the most demanding military programs in the world. It is designed to push candidates to their physical and mental limits by testing them in various environments and situations. The goal is to create elite soldiers who can operate in any condition and complete any mission.
The complete Navy SEAL workout – 12-week training program is a comprehensive plan that helps prepare you for the rigors of SEAL-style training. It includes a wide range of exercises and activities designed to improve strength, stamina, and endurance. For best results, pair your training with quality gear like the DMoose health and fitness equipment to support every workout.
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 mental toughness 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
Strength is only the beginning; power is the ability to apply that force quickly and effectively.
Muscle Endurance
Muscle endurance describes the ability to perform muscular movements for extended periods, usually without experiencing significant fatigue or discomfort. It's when you can keep repeating muscular actions despite being tired.
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 define your ability to move in one direction quickly and then change direction 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 all know well: gaining muscle. NAVY SEALs not only build muscle but also learn how to make the most of it. Being a SEAL means you need strength, power, efficiency, and big muscles as well. If you are just starting out, a structured program like the 12-Week Full-Body Workout Plan for Beginners can help you get there.
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 Roller |
|
Target Gender |
Male & Female |
|
Recommended Supps |
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 Barbells, 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 routine. These workouts are supersets that entail more than a workout and keep on getting intense every week.
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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.
- 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.
- 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.
- Give the program a few weeks to work.
- You should also do a thorough dynamic warm-up before each session.
- Make sure you take breaks and stay hydrated. Also, make sure you keep your form correct and use the proper technique.
- 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) |
|
1x10 |
4x10 |
30 |
|
|
2x12-15 |
3x5-8 |
60 |
|
|
1x10 |
3x5-8 |
30 |
|
|
- |
3x5-8 |
60 |
|
|
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) |
|
3x8-12 |
4x5 |
120 |
|
|
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 |
|
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 |
|
- |
3 Lengths |
60 |
Day 5: Optional Full Body Conditioning
|
Exercise |
Reps |
|
20 |
|
|
20 |
|
|
10 |
|
|
10 Each Leg |
|
|
10 |
|
|
Short Sprint |
Varied Lengths |
|
20 |
Conclusion
This 12-week complete Navy SEAL workout guide is designed to build your strength, power, and endurance while giving you a taste of elite military-style training. Consistency and discipline are key, so follow the program step by step, prioritize a proper warm-up, and maintain correct form throughout each session. Stay hydrated, recover well, and push yourself a little further each week. Commit to the process, and you’ll walk away stronger, tougher, and more resilient, just like a Navy SEAL in training.
