I will Start doing this workout soon and I will make video of this workout and post it Youtube .
THE U.S. Navy SEAL Workout!
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Who must be in top physical shape to perform their job? Who must utilize all muscle in order to accomplish their task?
I'm not talking about professional bodybuilders, I'm talking about our nation's elite fighting force - The U.S. Navy SEALs. These brave men are not worried about how they look in front of the judges, but how they are judged by their superiors.
Living by the mentality that they must perform to the best of their ability on every mission is why they are so successful. But how do these men get in shape in that short period of time called basic training?
Bodybuilding takes years to come across the perfect physique and even then, some bodybuilders are still not happy with the results. The SEALs take a different approach to training, they are concerned with strength and endurance, not symmetry and hair loss products. In this article, I will outline a Navy SEAL workout someone gave to me.
Do You Have What It Takes To Be A Navy SEAL?
This program is about 9 weeks. During this program, you should notice your endurance soaring to heights never imagined. Like Navy SEAL training, this program will break you - only the mentally strong will survive and a new, strengthened man will emerge.
U.S. Navy SEAL Workout: First 9 Weeks
Week 1
Running
2 miles, 8:30 pace, Mon/Wed/Fri
Pushups
4 sets of 15 Pushups Mon/Wed/Fri
Sit-Up
4 sets of 20 Situps Mon/Wed/Fri
Pullups
3 sets of 3 Pullups Mon/Wed/Fri
Swim
Swim continuously for 15 min. 4-5 days/week
Printable Page 
PDF Document
Week 2
-
Running
2 miles, 8:30 pace, Mon/Wed/Fri -
Pushups
5 sets of 20 Pushups Mon/Wed/Fri -
Sit-Up
5 sets of 20 Situps Mon/Wed/Fri -
Pullups
3 sets of 3 Pullups Mon/Wed/Fri Swim
Swim continuously for 15 min. 4-5 days/week
Printable Page PDF Document
Week 3
-
Pushups
5 sets of 25 Pushups Mon/Wed/Fri -
Sit-Up
5 sets of 25 Situps Mon/Wed/Fri -
Pullups
3 sets of 4 Pullups Mon/Wed/Fri Swim
Swim continuously for 20 min. 4-5 days/week
Printable Page PDF Document
Week 4
-
Running
3 miles, 8:30 pace, Mon/Wed/Fri -
Pushups
5 sets of 25 Pushups Mon/Wed/Fri -
Sit-Up
5 sets of 25 Situps Mon/Wed/Fri -
Pullups
3 sets of 4 Pullups Mon/Wed/Fri Swim
Swim continuously for 20 min. 4-5 days/week
Printable Page PDF Document
Week 5-6
-
Running
2 / 3 / 4 / 2 miles, Mon/Tue/Wed/Fri -
Pushups
6 sets of 25 Pushups Mon/Wed/Fri -
Sit-Up
6 sets of 25 Situps Mon/Wed/Fri -
Pullups
2 sets of 8 Pullups Mon/Wed/Fri Swim
Swim continuously for 25 min. 4-5 days/week
Printable Page PDF Document
Week 7-8
-
Running
4 / 4 / 5 / 3 miles, Mon/Tue/Wed/Fri -
Pushups
6 sets of 30 Pushups Mon/Wed/Fri -
Sit-Up
6 sets of 30 Situps Mon/Wed/Fri -
Pullups
2 sets of 10 Pullups Mon/Wed/Fri Swim
Swim continuously for 30 min. 4-5 days/week
Printable Page PDF Document
Week 9
-
Running
4 / 4 / 5 / 3 miles, Mon/Tue/Wed/Fri -
Pushups
6 sets of 30 Pushups Mon/Wed/Fri -
Sit-Up
6 sets of 30 Situps Mon/Wed/Fri -
Pullups
3 sets of 10 Pullups Mon/Wed/Fri Swim
Swim continuously for 35 min. 4-5 days/week
Printable Page PDF DocumentU.S. Navy SEAL Workout: Second 9 Weeks
Weeks 1 & 2
-
Running
3 / 5 / 4 / 5 / 2 miles, Mon/Tue/Wed/Fri/Sat -
Pushups
6 sets of 30 Pushups Mon/Wed/Fri -
Sit-Up
6 sets of 35 Situps Mon/Wed/Fri -
Pullups
3 sets of 10 Pullups Mon/Wed/Fri 
Dips - Triceps Version
3 sets of 20 Dips Mon/Wed/FriSwim
Swim continuously for 35 min. 4-5 days/week
Printable Page PDF Document
Weeks 3-4
-
Running
4 / 5 / 6 / 4 / 3 miles, Mon/Tue/Wed/Fri/Sat -
Pushups
10 sets of 20 Pushups Mon/Wed/Fri -
Sit-Up
10 sets of 25 Situps Mon/Wed/Fri -
Pullups
4 sets of 10 Pullups Mon/Wed/Fri -
Dips - Triceps Version
10 sets of 15 Dips Mon/Wed/Fri Swim
Swim continuously for 45 min. 4-5 days/week
Printable Page PDF Document
Week 5
-
Running
5 / 5 / 6 / 4 / 4 miles, Mon/Tue/Wed/Fri/Sat -
Pushups
15 sets of 20 Pushups Mon/Wed/Fri -
Sit-Up
15 sets of 25 Situps Mon/Wed/Fri -
Pullups
4 sets of 12 Pullups Mon/Wed/Fri -
Dips - Triceps Version
15 sets of 15 Dips Mon/Wed/Fri Swim
Swim continuously for 60 min. 4-5 days/week
Printable Page PDF Document
Weeks 6 & Beyond
-
Running
5 / 6 / 6 / 6 / 4 miles, Mon/Tue/Wed/Fri/Sat -
Pushups
20 sets of 20 Pushups Mon/Wed/Fri -
Sit-Up
20 sets of 25 Situps Mon/Wed/Fri -
Pullups
5 sets of 12 Pullups Mon/Wed/Fri -
Dips - Triceps Version
20 sets of 15 Dips Mon/Wed/Fri Swim
Swim continuously for 75 min. 4-5 days/week
Printable Page PDF DocumentConclusion
As you can see, this program builds your endurance and your strength. Also, looking at this program, rest days are few and far between. Hence, one should take in an adequate supply of the necessary nutrients and water.
There is no doubt that such a program as this one will work, however, doing this program requires commitment and determination. The exercises are simple - they involve no sophisticated movements or machines.
This Program Requires Commitment & Determination.
After the fat has been shed and the muscle is packed on, try out for the SEALs and see if you can make it.
