Jocko Willink Workout Routine and Diet Plan | Train like a Navy Seal Soldier

By | October 2, 2023

Jocko Willink Workout Routine and Diet Plan: Jocko Willink, a retired US navy seal soldier, is currently an author and a podcast host, where he talks about a lot of stuff. He is also a fitness influencer for many people, and he is always promoting the workout and training, telling everyone how it can change their life.

When he is super fit himself, then, of course, there are lots of people who would be interested in knowing Jocko Willink workout plan and Jocko Willink diet plan. So don’t worry in today’s article I will tell you a lot about Jocko Willink workout and diet and also what tips he gives for beginners.

Jocko Willink Workout Routine and Diet Plan

Jocko Willink Workout Routine and Diet Plan

Jocko Willink Body Stats

Jocko Willink Height 1.8 Meters
Jocko Willink Weight 235 Lbs
Jocko Willink Age 48 Years
Others Under review

if you are a fan of David Goggins and want to train your body like him then just read and follow David Goggins Workout and Diet Plan


Jocko Willink Tips For Beginners

Like I said that Jocko Willink is always promoting workout and fitness. So for beginners who are just starting from level 0 who have no experience in any kind of exercise can do these things in the starting.

Do a lot of pull-ups, push-ups, and dips

Jocko Willink said that if you want to start doing weight training, you need to build some fundamental strength first. So, begin with doing pull-ups, push-ups, and dips as these exercises will help you gain the essential advantage and make you a lot stronger.

He also said that in navy seal training, we had to do this a lot. Four things were necessary to do running, pull-ups, crunches, and dips.


Get a pull-up bar and a dips bar.

Also, when you buy a pull-up bar or a dips-bar, make sure you don’t go and buy just a cheap bar. You need a legit bar like “2½ inch pipe bar” at least that can cost over 1k dollars, but it will be worth it.

If you don’t want to buy a pull-up bar and dips-bar, then just purchase the gymnastics rings.

Gymnastics rings are one of the best alternative things you can get. As in that, you can perform Muscle-up, dips, push-ups, pull-ups, etc. by just changing the height of the rings.


Get an Olympic rod and some bumper plates.

Jocko Willink said once you have a hold on the necessary strength. You need to get an Olympic rod where you can perform lots of different exercises like; squats, clean and jerk, deadlift, military press, shrugs, etc.


Get yourself a pair of Kettlebell.

You might also want to add Kettlebell in your must-buy list as there are hundreds of workouts that you can perform with Kettlebell. Like; kettlebell swings, kettlebell squats, kettlebell snatch, Kettlebell walking lunges, kettlebell bicep curls, kettlebell press, etc.

Also Read: Rock Dwayne Johnson Workout & Diet Plan


Jocko Willink Workout Routine

Jocko Willink Exercise Routine contains a lot of different exercises. Jocko Willink is also a black belt in Brazilian jiu-jitsu, so he practices Brazilian jiu-jitsu as well.

Jocko Willink Workout

Jocko Willink Workout

Being a retired navy seal soldier, he is used to doing lots of cardio and running, so his workout still contains running a lot and also a lot of daily weight training.

Jocko Willink Workout Includes-


Jocko Willink’s cardio routine contains doing a lot of running. He wakes up early in the morning, so as soon as he wakes up, he will go for a run.

Jocko Willink runs for almost 5 to 8 miles, and sometimes he will just make a lot of sprints. It depends on what he wants to do on that day. This cardio exercise builds an enormous amount of stamina and endurance for his body.



Jocko Willink also does a stretching session before he starts with other heavy training workouts. You don’t have to do specific stretches as he does just find the one that suits you the best. You can search on Google for a full-body stretching and pick the one that you like to do.


Weight Training

Weight training is probably an essential part of the Jocko Willink workout routine. He likes to train five days a week, where he will do different body parts each day.

Before the weight training, he also wants to do a few minutes of warm-up to get his body ready for the heavy exercises. In total, the whole weight training workout doesn’t take more than 80 minutes to 90 minutes to finish.


Jocko Willink Warm-up Exercise

The warm-up can be anything like doing lots of stretching and doing a few minutes of cardio machines like; treadmill, elliptical machine, etc.


Monday Jocko Willink Workout: Pull day

Exercise: Pull day

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Lat pulldown
  • Back lat pulldown
  • Cable rows
  • One-Arm dumbbell rows
  • Pullovers
  • Bent over row
  • Bicep curls
  • Isolation curls
  • Preacher hammer curls
  • Barbell curls
  • Shrugs
Jocko Willink training

Jocko Willink training

Tuesday Jocko Willink Workout: Push day

Exercise: Push day

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Bench press
  • Incline bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable crossover
  • Tricep pushdown
  • Tricep extension
  • Tricep Dips
  • Skull crusher
  • Military press
  • Arnold press
  • Front raises


Wednesday Jocko Willink Workout: Lift

Exercise: Lift

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Deadlift
  • Snatch
  • Clean and jerk
  • Stiff-leg deadlift
  • Sled drag
  • Tire flip


Thursday Jocko Willink Workout: Legs

Exercise: Legs

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Weighted back squats
  • Weighted front squats
  • Leg press
  • Leg curls
  • Leg extension
  • Lunges
  • Weighted walking lunges
  • Calf raises
  • Donkey calf raises
  • Standing calf raises


Friday Jocko Willink Workout: Glutes

Exercise: Glutes

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Weighted Squats
  • Glute machine front squats
  • Hip thrust
  • Hip extension
  • Glute cable Kickbacks
  • Bridge kickback


Jocko Willink Abs Workout

Jocko Willink recommends doing a basic military routine for abs, and that is Crunches. Do crunches till you feel that burn in your stomach and cannot continue anymore.

Jocko Willink does this 2 to 3 times a week, and there is no exact day when he will perform this exercise, he just does it when he wants.


Brazilian jiu-jitsu

Like we read that he is a black belt in Brazilian jiu-jitsu. So Jocko Willink’s workout also consists of training a lot of Brazilian jiu-jitsu at least three times per week.

So when he is down with his weight training workout, he will go to the nearby fighting gym and practice there with other people.

This is all about Jocko Willink workout routine.

Also  Read: Ronnie Coleman Workout and diet



Jocko Willink Diet Plan

Jocko Willink’s diet plan consists of eating organic and healthy food every day without having any cheat days. He also likes to fast for a day once every two weeks and three days soon about four times every year. Jocko also drinks a lot of water to keep his body hydrated and healthy.

Jocko Willink Diet

Jocko Willink Diet

Jocko Willink Diet Includes:-

Jocko Willink Breakfast Meal

  • Eggs
  • Tea
  • Fruits



  • Roots
  • Veggies or fruits


Jocko Willink Lunch Meal

  • Beef
  • Rice
  • Veggies



  • Eggs
  • Full fat milk


Jocko Willink Dinner Meal

  • Fish
  • Veggies

This is all about Jocko Willink Diet Plan.

Also Read: Michael Jordan Workout Routine and Diet Plan

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