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 ā 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

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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 |
|
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 Barbell, Bodyweight, Dumbbells, Foam Roll, etc., so you can enjoy the true essence of NAVY SEAL training.
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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
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:Ā Reverse Grip Chin-Up & Flat Bench Barbell Press |
1x12 |
3x8-12 |
60 After Each Superset |
Superset:Ā Dumbbell Shrug & Hyperextension |
- |
3x8-12 |
60 After Each Superset |
Superset:Ā 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:Ā 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 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!