David Goggins is known as one of the toughest men alive—a Navy SEAL, ultramarathoner, pull-up world record holder, and bestselling author. But he didn’t start that way.
Once 100 pounds overweight and unable to complete a single pull-up, Goggins underwent an extreme transformation fueled by discipline, resilience, and a brutal training schedule. Today, his workouts and diet are the stuff of legend.
Take Your Fitness To The Next Level
This guide breaks down the David Goggins workout routine, his diet, and the mindset that made him elite.
Table of Contents:
- Who Is David Goggins?
- What Is His Daily Workout Schedule?
- What Is The David Goggins Workout Plan?
- David Goggins Training Secrets
- What Diet Plan Does David Goggins Follow?
- David Goggins Diet & Workout: How He Lost So Much Weight
- FAQs
Who Is David Goggins?
Born in Buffalo, New York, Goggins faced abuse, racism, and poverty growing up. These early hardships helped forge his unbreakable mindset.
He went on to become:
- A Navy SEAL (graduated BUD/S after enduring Hell Week twice)
- A U.S. Army Ranger and Air Force Tactical Air Controller
- A world record holder (4,030 pull-ups in 17 hours)
- An ultramarathon finisher, including multiple completions of the Badwater 135
- Author of the bestseller Can't Hurt Me: Master Your Mind and Defy the Odds
His life is proof that extraordinary results can come from ordinary beginnings—if you’re willing to do the work.
David Goggins Fast Facts
- BUD/S Grad: One of the few to complete SEAL training, Army Ranger School, and Air Force TACP.
- Ultramarathoner: Finished some of the world’s toughest races, including the Infinitus 88K.
- Pull-up Record: Completed 4,030 pull-ups in 17 hours.
- Author & Speaker: His book Can’t Hurt Me has sold over 4 million copies.
- Mindset Guru: Known for the “40% Rule”—when you think you’re done, you’re only 40% in.
What Is David Goggins Daily Workout Schedule?
Goggins wakes at 4:00 AM and begins his day with a long-distance run, often 10–20 miles. His day then includes a mix of:
- Running (long-distance and sprints)
- Strength training (bodyweight + free weights)
- Cross-training (cycling, swimming)
- Core work
- Mobility and stretching
- Ice baths and recovery work
- Mental conditioning (journaling, self-reflection)
His belief? “If it doesn’t suck, we don’t do it.”
The David Goggins Workout Routine
Hoping to train alongside Goggins? Check out his 45-minute workout.
Now, if you don't have time to work out all day (hey, we get it!) but want a routine that emulates David Goggins' workout, here's a sample schedule to follow. Please note that this is still a very challenging routine. Start slow, or begin with shorter distances, and work up to this. But remember: Part of David Goggins' routine is pushing yourself more than you thought possible!
|
Day |
Activity |
Focus |
|
Monday |
Running |
Long-distance runs (try to add on 10 minutes of running per week) |
|
Tuesday |
Strength Training |
Bodyweight exercises (pull-ups, push-ups, sit-ups) |
|
Wednesday |
Running |
Long-distance runs |
|
Thursday |
Strength Training |
Weightlifting for muscle mass maintenance |
|
Friday |
Cross-training |
Cycling or swimming |
|
Saturday |
Running and Strength Training |
Long-distance run, plus additional strength training |
|
Sunday |
Running & Cycling |
Perform a run in the morning and cycling in the afternoon or evening |
|
Every Day |
Recovery |
Ice baths, massages, stretching routine, & rest |
Looking for a full program that will take your training to the next level? Check out our 12 Week Hybrid Athlete Training Program.
David Goggins Strength Training Routine
In contrast to a conventional bodybuilding split routine, David Goggins opts for a streamlined strength training regimen focused on compound lifts to enhance strength and muscle development. Goggins' gym routine revolves around a concise selection of five exercises, each executed with a dedication to intensity and purpose.
The sets and repetitions are carefully structured to maximize effectiveness:
|
Exercise |
Sets |
Reps |
|
Deadlift |
3 |
10 |
|
Pull Ups |
3 |
5 |
|
Squats |
5 |
5 |
|
Lunges |
3 |
12 |
|
Push Ups |
5 |
25 |
*Perform workout 2-3 times weekly
- Final set is always to failure
- Rest: up to 3 minutes between sets
Complementing his primary strength training routine, Goggins dedicates specific sessions to core workouts three times a week. This supplementary David Goggins workout regimen includes four distinct exercises, each performed with a focus on core strength.
|
Exercise |
Sets |
Reps |
|
Swiss Ball Obliques |
3 |
25 |
|
Russian Sit Ups |
3 |
10 |
|
V-Ups |
3 |
10 |
|
Broomstick Obliques |
3 |
10 |
*Perform 3 times per week
For another great David Goggins workout, try the push up challenge he swears by:
You can also get more information on this routine in our article: David Goggins 30 Push Up Challenge.
David Goggins Workout Training Secrets
Goggins’ fitness isn’t just physical—it’s mental. His principles include:
- Embrace Discomfort: Growth lives on the edge of pain.
- Be Consistent: No off days. Ever.
- Set Huge Goals: The bigger the goal, the greater the growth.
- Mental Reps: Train your mind like a muscle.
- The 40% Rule: When your mind says “quit,” you’ve only used 40% of your potential.
He doesn’t chase motivation—he relies on self-discipline.
David Goggins Diet Plan
Goggins uses a flexible diet approach. During his SEAL qualification, he lost over 100 pounds in 3 months by reducing calories, cutting junk, and training relentlessly.
Today, his eating strategy varies based on training but includes:
- High protein: Chicken, lean beef, fish
- Low sugar, clean carbs: Sweet potatoes, oats, whole grains
- Intermittent fasting: 16:8 protocol (fasts from 6:30 PM to 10:30 AM)
- Post-workout: Protein shake + carbs
- Hydration: Constant intake of water and electrolytes
Here's a sample plan of what David Goggins eating looks like each day.
|
Meal |
Foods |
|
Breakfast (Post-Workout): |
Protein Shake (fast-digesting protein) |
|
Lunch: |
Grilled Chicken Breast |
|
Snack: |
Greek Yogurt with Berries |
|
Dinner: |
Lean Steak |
|
Evening Snack (if needed): |
Mixed Nuts (almonds, walnuts) |
Goggins follows a flexible eating style and adapts his macronutrient ratios to match his training needs.
David Goggins Supplement Stack
His supplement routine is straightforward, primarily consisting of a post-workout protein shake to aid muscle recovery. Additionally, Goggins sometimes incorporates exogenous ketones into his regimen to facilitate and sustain a ketogenic metabolic state, where the body primarily burns fat for fuel.
Another staple in Goggins' supplement toolkit is essential amino acids. He combines them with water and consumes this mixture as an intra-workout supplement to support his endurance and muscle performance during training sessions.
The table below provides links to our recommendations for each product David Goggins takes.
|
Product |
Product Link |
|
Protein Powder |
Transparent Labs Grass-Fed Whey |
|
Exogenous Ketones |
Dr. Boz Raspberry Lemonade Keto BHB Powder |
|
Amino Acids |
Optimum Nutrition Complete Essential Amino Acids Tablets |
David Goggins Workout And Diet: How He Lost So Much Weight
Goggins’ transformation was fueled by raw discipline.
- He walked daily and slowly transitioned to running.
- Ate clean with a consistent caloric deficit.
- Tracked every meal and workout.
- Used the “Accountability Mirror” to check in with himself nightly.
- Committed to doing things he hated—because it forged toughness.
The result: He lost 106 pounds in 90 days and qualified for Navy SEAL training.
FAQs
Here are a few more commonly asked questions about David Goggins' workout routine.
How Much Does David Goggins Run a Day?
David Goggins typically runs between 10 to 20 miles per day. However, the distance he covers can vary depending on his training goals and upcoming events. He has been known to push himself to run even longer distances during ultramarathon training.
How Much Does David Goggins Weigh?
David Goggins' weight can fluctuate depending on his training and dietary choices. He has mentioned that he has weighed between 185 and 210 pounds at different times. His weight is influenced by his training goals and the specific demands of his activities.
How Many Hours a Day Does David Goggins Sleep?
Goggins typically sleeps for about 4 to 5 hours a night. He believes getting up early and starting the day with a workout gives him a competitive edge. However, he also emphasizes the importance of quality sleep and acknowledges that individual sleep needs may vary.
How many pull-ups did David Goggin do in a row?
Goggins' impact extends far beyond the pages of his book. He holds multiple world records, including the record for the most pull-ups in 24 hours - an astounding 4,030 pull-ups in just 17 hours.
Does David Goggins Take Rest Days?
In his autobiography, "Can't Hurt Me: Master Your Mind and Defy the Odds," David Goggins delves deeper into his perspective on rest days and recovery. Within this narrative, Goggins emphasizes the significance of active recovery and the avoidance of complacency.
He discusses how traditional rest days, characterized by complete inactivity, may not align with his pursuit of self-improvement. Goggins advocates for a mindset that values strategic recovery for the human body, incorporating lighter activities to keep the body engaged without subjecting it to excessive stress.
The David Goggins Workout: Takeaways
David Goggins' story is a testament to the incredible transformation possible through dedication, hard work, and a willingness to push beyond perceived limitations. His workout routine and training secrets serve as an inspiration to anyone looking to achieve their own goals, whether they be in fitness, personal growth, or other areas of life.
Embracing discomfort, setting audacious goals, building mental resilience, maintaining consistency, and understanding the 40% rule are valuable takeaways from his remarkable journey.
Interested in more ultra-intense workout plans? Check out The Rock Workout Routine, the Chris Hemsworth Workout Routine, and the Bruce Lee Workout Plan!
Images courtesy of David Goggins' Instagram
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