David Goggins Workout Routine and Diet Plan

By | March 7, 2022

David Goggins Workout Routine and Diet Plan: David Goggins, an American athlete and motivational speaker who also has got the title of the world’s toughest man alive. As he’s the only person ever to complete the US navy seal, US army ranger school, and Air Control training. He is also the person who has completed over 60 marathons, triathlons, and ultra-triathlons.

David Goggins Workout Routine and Diet Plan

David Goggins Workout Routine and Diet Plan

You may now see him on his YouTube channel showing his training and how he gives tips about fitness. Keeping that aside when you are a world toughest man alive means you need to train like one as well. So this is why today we will take a look at David Goggins workout and David Goggins’s diet plan.


David Goggins Body Stats

Height 6 Ft 6 Inch
Weight 86 Kg
Age 45 Years
Others Under review

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David Goggins Workout Routine

Now David Goggins has been to navy seal training. So let me remind you currently that his workout is not going to be easy.  David Goggins workout consists of exercise 6 days a week and rests for one day. His workout includes doing cardio, full-body workout training, and some strength training as well.

David Goggins exercise

David Goggins Workout routine

David Goggins Workout Includes:


When it comes to running, there isn’t any other thing that he will do. Running has always been part of David Goggins’s life, even when he was not a part of the navy seal.

He was obese before joining the navy seal, and that time also running helped him to get that fantastic body shape. David Goggins usually runs for 6 miles and then does some push-ups as an active rest. Then carry on with it for 4 to 5 more times. So his running workout will look something like this.

  • 6 miles run
  • 50 push-ups
  • Repeat 4 more times
David Goggins Run

David Goggins Running

David Goggins Full-Body Workout

David Goggins, most of the time, does his full-body workout at home or hotel room only as he is always on the road going from places to places. When he needs to travel so much to keep himself fit, he still does this workout. The David Goggins workout routine goes on for 45 minutes to an hour.

  • Jumping jacks, three count rep, 250 reps
  • Jumping jacks with Push-ups, 3 count ten reps then ten reps of Push-ups and repeat 200 times
  • Walking lunges, three count rep, 150 reps
  • Sit-ups, 110 reps
  • Plank ups-down, 100 to 150 reps


When he is in the gym, he does other exercises, including these here.

  • Box jump
  • Jumping jacks
  • Squats
  • Flutter kicks
  • Pull-ups
  • Burpees

This exercise includes in David Goggins Workout for Full Body.


Strength Training

The strength training is also an essential part of David Goggins workout training as it helps him to condition his body and make it stronger. He does around an hour of strength training every day. In that, it’s mostly functional exercises, but he does have some bodybuilding exercises involved.

David Goggins Chest Workout:

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable cross
  • Chest press
  • Push-ups

These 6 exercises David Gogginsnd does for his chest muscles.


David Goggins Workout for Shoulders

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Military press
  • Arnold dumbbell press
  • Lateral raise
  • Front raises
  • Shrugs
  • Rear delt flyes

More about David Goggins exercise routine is given below.


David Goggins Exercise for Back

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Lat pulldown
  • Close grip lat pulldowns
  • Cable rows
  • One-Arm Dumbbell Row
  • Back lat pushdowns
  • Deadlift


David Goggins Workout for Arms

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

  • Bicep curls
  • Isolation curls
  • Barbell curls
  • Preacher curls
  • Tricep pushdown
  • Skull crusher
  • Tricep extension
  • Tricep kickbacks

David Goggins Workout for Legs

Sets: 4 to 5

Reps: 8 to 15

Rest time: a minute

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

This is all about David Goggins exercise routine.

Also, Read Athlete Ironman Milind Soman Workout Routine and Diet Plan


David Goggins Diet Plan

The diet plan of David Goggins is just like a Keto diet. He eats very less amount of carbs just like any other person on the keto diet will do, but David Goggins’s amount of protein is way more than an average keto diet person.

David Goggins Diet Plan

David Goggins Diet Plan

David Goggins eats his food before 6:30 pm. All meals are done before that time only. He also drinks a lot of water throughout the whole day to keep himself hydrated.

David Goggins Diet includes:

David Goggins Breakfast Meal

  • Oatmeal with protein


David Goggins Pre-workout Meal

  • Fruits
  • Walnuts


David Goggins Lunch Meal

  • Chicken breast
  • Salad
  • Veggies

This meal includes in David Goggins diet plan for lunch.


David Goggins Pre-dinner Meal

  • Fruits
  • Almonds
  • Protein


David Goggins Dinner Meal

  • Fish or chicken
  • Veggies
  • Salad

This is all about David goggins diet plan.

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