David Goggins Workout Routine

David Goggins also referred to as the “Hardest/Toughest Man Alive,” is a fitness icon to many.

He is not only a motivational speaker and an author, but also an ultra-distance cyclist, ultramarathon runner, triathlon (includes long-distance running, cycling, and swimming), and the only personality who achieved Air Force Tactical Air Control Training, Army Ranger School, and Navy SEAL training with great success. 

And here comes the kicker…

He’s the man who ran 205 miles with a hole in his heart. No joke, he had been living with an undetected congenital heart defect up until 2010 when he underwent surgery. Such a condition left his heart functioning only at 75% capacity yet that didn’t stop him to gain multiple athletic achievements and lead an exemplary military career. 

It’s absurd what he was able to do, making you think that he isn’t human at all. Or perhaps, he is just someone who leaves his excuses at the door. So, if you’re looking for a fitspiration, wouldn’t Goggins make one of the best examples? 

That’s why within this article, we’ll find out what David Goggin’s workout routine looks like, including his diet and supplements. Be warned, though, the training is not for the faint of heart.

David Goggins Current Stats

  • Birthday: February 17, 1975 (age 46)
  • Height: 6’2″ (188 cm)
  • Weight: 190 lb (86 kg)

David Goggins Workout Routine Overview

Now, let’s find out Goggins’ amazing workout routine. 

David Goggins’ Workout Schedule

“If you’re willing to suffer, and I mean to suffer, your brain and body once connected, can do anything,” Goggins said.

– Between 3:00 to 4:00 am – Wake up

– 4:00 am – Run for 10 to 15 miles, quick, shower, and breakfast

– 5:00 am – Bike 25 miles to work

– 11:00 Am – Run during lunchtime

– After work (time varies) – Bike back home

– After arriving home: Possibly another 3- to 6-mile run

David Goggins’ Actual Training Routine

To challenge his limits, both physical and mental, Goggins also tend to train on a different aspect of his physique. This actual training can be further segmented into a core routine, cardio routine, and full-body workout or weight training routine.

Before he begins his training, he would make sure to allocate 2 to 3 hours of stretching. Some kinds of stretches he does include

  • Quad stretch
  • Hip stretch
  • Hamstring stretch
  • Bicep and tricep stretches
  • Side oblique stretch

He also ensures he is hydrated before and during his workout to prevent any muscle fatigue. Moreover, he places such an importance on warming up and cooling down before and after his actual training routine. 

Core Routine

As a retired Navy SEAL, Goggins knows well that a strong and firm core can help a lot in improving his endurance levels. It also contributes to improving the stability and balance of his torso.

That’s why he trains his core muscles efficiently and hit them from different angles. He does the following core exercises:

ExercisesSets x Reps
Swiss-Ball Obliques2 x 25
Russian Sit-Ups4 x 10
V-Ups3 x 10
Broomstick Obliques3 x 10

Cardio Routine

Now, for his cardio training routine, mainly consists of biking and running. Being a triathlete, his cardio workout routine provides his body with the conditioning it needs to function at the most optimum level. His training looks like this:

ExercisesDistance Covered
Running10 to 15 miles
Biking25 miles
Running (lunchtime)5 -8  miles
Biking (after the break)25 miles
Running (after the break)3- 5 miles

Full-Body Workout/ Weight Training Routine

David Goggins travels most of the time so there are moves that he just performs in his hotel room or the gym whenever he had access to. His full-body workout routine takes about 45 minutes to one hour whenever he is short on time.

ExercisesSets x Reps
Jumping jacks3 x 250
Jumping jacks with push-ups3 x 10 
Walking lunges3 x 150
Sit-ups110 reps
Plank ups-down100 to 150 reps

When he is in the gym, he also does other activities, including box jump, squats, jumping jacks, flutter kicks, burpees, and pull-ups. Did you know? Goggins was also able to set a Guinness World Record for the most pull-ups in 24 hours with 4,030 repetitions! Pretty amazing feat!

Enhancing his muscular strength is also a part of his many workout routines and some of his exercises include chest workout bench press, dumbbell press, machine chest press, workout military press, and Arnold press.

Moderation is key

On some occasions, Goggins would also lift heavyweights. He practically has no time for lazing off, yet he also knows that moderation is key. When he was in the military, he would spend hours in the gym and be huge with muscles. Eventually, he changed his weight training routine as he had an injury and that’s when he also learned all about stretching.

Run, cycle, swim

David Goggins is a man who gives out 150 miles each week, always in preparation for his next triathlon or marathon. And running has also been a part of his lifestyle even when he was not yet a part of the Navy SEAL.

David Goggins Workout Tips and Tricks

To be more effective in your training, here are some tips and tricks from the toughest man himself, David Goggins:

Perform stretches on a regular basis

Doing your stretches on a regular basis will surely improve your circulation, which then increases the blood flow to your muscles, reduce muscle soreness, and shorten your recovery time. This is why Goggins stretches every morning for 2 to 3 hours, would you believe?

In fact, he is popular for his stretching schedule. He doesn’t totally enjoy running, biking, and swimming but still does it faithfully every single day. 

Get an early start

If you take a look at his workout schedule, you know that he starts his workout early in the day by going for a 10 to 15-minute mile run. Then, he would ride his bike to get to his workplace, during lunch break, and even go back home. Compute that in total and that’s about 50 miles already in a day.

This is a great workout tip because it does help you begin your day with more energy, optimism, and focus. In addition, after an early or morning exercise, you are more likely to stay active and eat healthy throughout the day. Of course, to each his own. The best time for him may not be the best time for you, especially if you are considering a workout routine that you can stick with long-term.

Time your workout and add rest

David Goggins is particular with his schedule. He would get up at a certain time and perform every workout he needed to do for the day but it doesn’t mean he doesn’t rest.

When working out, especially when you are building strength, your body needs time to rebuild and rest. Even for David Goggins, Sundays are his day off training as it is reserved for recovery and rest from the stress he puts on his body and mind during the week.

Suck it all up

Goggins’ first race was a 100-miler. He shared that his first 50-mile footrace seemed to fly by but the next 50 was the challenge. In an interview, he says, “I was a fool and very ignorant.” During the final 30 miles, he was barely moving and that’s when he took his “SIU pills.”

“My ‘suck it up’ pills… “I realized early on that the mind can help you overcome anything.” It goes to show that even if he doesn’t like to work out every day, he does it anyway and sucks it all up.

David Goggins Diet/ Nutrition and Supplements

If you’re curious about how the world’s toughest guy gets fueled, it’s a combination of general healthy eating, keto diet, and intermittent fasting.

The ketogenic diet is about very low carb, high fat (healthy fats) diet while intermittent fasting is about meal timing schedules. This means that even though he may wake up at 3:00 am, he sometimes eats for the first time of the day at about 11:00 am. Here’s how David Goggins nutrition or diet plan looks like:


  • Oatmeal with protein

Pre-workout meal

  • Walnuts or/and fruits


  • Salad
  • Veggies
  • Chicken breast

Pre-dinner meal

  • Protein
  • Almonds
  • Fruits


  • Chicken or fish
  • Salad
  • Veggies

Most of the time, David Goggins eats 5 meals in a day and consumes food according to his workout routine. That means whatever would fuel his body at the time of training.

He is also the man who prefers to get all his nutrients from the food he consumes. However, when there comes a time that there is a shortage, then he would take a supplement. 

Some supplement David Goggin takes include

  • Whey Protein PowderTo fuel his muscles with an amino acid to help decrease recovery time after intense workouts, David Goggins takes whey protein powder or shakes. It moreover helps him to fulfill part of his daily protein requirement.
  • Multivitamins – If you look closely at David Goggins’ diet plan, you know that the food already contains a decent level of minerals and vitamins in them. However, because of his intense training sessions, his body needs more of those nutrients. Taking multivitamins serves that purpose.
  • Post-Workout Protein Formula – Any exerciser knows that sore muscles may follow after an intense workout session. It just means that the muscles are trying to respond to the workout, grow, and get stronger. That’s why feeding the muscles with a post-workout protein formula will supply them with amino acids to promote muscle growth and help in their recuperation.
  • Caffeine – Taking coffee before his workout allows David Goggins to boost his energy levels. Of course, he admits not consuming too much caffeine but only when he is feeling a bit sluggish or inactive. 

Do know that Goggins was once overweight and shared that he didn’t like the way he was moving in life. That’s why he became determined to change himself. Following the diet shared above, he was able to lose weight and experienced improved mental clarity.

Final Words

David Goggins’ daily routine and diet plan are like that of a champion athlete. Sticking to them brings out the best in him each time. Lesson learned here: achieving great results in fitness depends on a combination of religious training, a strict meal plan, and adequate rest.

Would I recommend you to copy David Goggins’ workout routine? Well, my answer is that you first know your goals and then understand your body type. One thing is for sure, by applying David Goggins’ training routine on your own, you can surely turbocharge your physical and mental fortitude! 

If you like this article, you might want to read our other reviews at ExpertFitness.org.

Other similar articles:

Nathan Lloyd, MSc

I’m a personal trainer, based in Boulder, Colorado.
I service clients physically in the Boulder area, mainly in the ONE Boulder Fitness Gym, but am also available for online consulting and coaching.

If you’re interested in my personal coaching programs, please contact me via the contact page.