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David Goggins Workout Routine and Diet

Before diving into David Goggins workout routine and diet, it is important to provide a brief overview of who David Goggins is and why people still admire him. Spoiler alert: Get ready to be motivated!

Who is David Goggins?

David Goggin is an endurance athlete, a former Navy SEAL, and a motivational speaker. People admire him for his incredible mental and physical toughness, for getting through hard times, and for inspiring others to do things outside of their comfort zones.

People are attracted to Goggin’s constant drive for greatness, his ability to get through hard times in his own life, and his openness and sincerity.

He tells people to face their fears, get past their own limits, and work on their own personal growth.

David Goggin inspires and motivates people from all over the world. One of his most famous quote is,

“Don’t stop when you’re tired. Stop when you’re done.”

David Goggins

David Goggins Stats

Age:48 years
Height:6 feet 1 inch (185 cm)
Weight:201 lbs (91 kg)
Date of Birth:February 17, 1975
Profession:Former Navy Seal, Endurance Athlete

Overview of David Goggins Workout Routine

David Goggins is known for how strong he is, both mentally and physically. He works out with a lot of discipline, even though it is not easy.

He spends a lot of time on strength training, even though he is an endurance athlete. Many people think he is one of the toughest individuals on earth.

Goggins follows a three-day workout routine, with a focus on upper body exercises on day one, lower body exercises on day two, and progressive overload techniques on day three to work out his whole body.

His training as a Navy SEAL is very important to him, and he incorporates some of what he learned every day.

David Goggins Workout Routine

Day 1: Upper body

Bench Press0415
Bent-Over Rows0415
Overhead Press0312
Pull-Ups or Lat Pulldowns0312
Dumbbell Chest Flyes0310
Tricep Dips0312
Bicep Curls0312

Day 2: Lower Body

Leg Press0312
Hamstring Curls0312
Calf Raises0315
Plank03Till Failure

Day 3: Full Body

Dumbbell Shoulder Press0412
Pull-Ups or Lat Pulldowns0412
Goblet Squats0312
Romanian Deadlifts0312
Dumbbell Lunges0310
Russian Twists0315
Don't Miss: Chris Bumstead Leg Workout

Ab Workout

Russian Sit Ups410
Swiss Ball Obliques325
Obliques twist with bar310

Cardio Workout:

  1. Running: Goggins enjoys long-distance running and frequently includes it in his regimen. He often runs distances of 20 to 30 miles or more and has finished multiple ultramarathons.
  2. Interval Training: To increase aerobic endurance and burn fat, Goggins uses high-intensity interval training (HIIT). His interval training consists of quick bursts of intensive exercise followed by quick rest intervals.
  3. Swimming: Goggins, a former Navy SEAL, incorporates swimming into his workout regimen. Swimming is a fantastic all-body, low-impact cardiovascular workout. Goggins uses swimming as a technique to increase his stamina and develop mental resilience.

David Goggins Workout Motivation

David Goggins finds motivation in his workouts because he knows that in order to overcome physical hurdles, he has to push his mental limits.

He knows how important it is to stay focused and motivated, so he uses mental exercises like visualization, meditation, and positive affirmations as part of his training.

By mastering the power of his mind, Goggins strengthens his mental toughness, unlocks his full potential, and achieves remarkable results in his workouts.

His unwavering determination serves as an inspiration for others to push their own limits and strive for greatness.

david goggins workout

David Goggins Diet Plan

David Goggins is crazy in terms of his diet. On his weight-loss journey, he even used to eat only around 800 calories a day. There is no specific David Goggins diet. He regularly makes changes in his diet according to his physical needs.

But currently, his goal is not to lose weight. When you look at his workout routine, which is quite extreme, you see that he needs sufficient amounts of macros to fuel his body to do a workout like that.

Here is how much of each macronutrient he gets from his food.

  • Protein: 40%
  • Fats: 40%
  • Carbohydrates: 15 to 20%


David Goggins eats a diet with around 40% protein. This helps him recover well and maintain his muscle mass, ensuring his body stays strong and ready for physical challenges.

To maintain his high protein intake. He includes foods like chicken breast, lean steak, and fish. As a source of protein


Yes, you may be wondering why Goggins’ fat intake is so high; he eats a diet with around 40% fat. Understand that by fat, he means healthy fat.

David Goggins is a pro endurance athlete who needs to fuel his intramuscular triglycerides (IMCL), which is very important for endurance athletes for better performance.

He includes foods like nuts and fish in his diet as sources of healthy fats.


David Goggins eats very few carbs compared to how much fat and protein he eats. Only 15 to 20% of what he eats are carbs. He tries to eat complex carbs rather than simple carbs.

He includes foods like fruits, vegetables, and oats as sources of carbohydrates in his diet.

Intermittent fasting

David Goggins himself says that he practices fasting a lot. From the time he wakes until 11 o’clock, he practices intermittent fasting.


David Goggins is an extraordinary individual admired for his mental and physical strength. As an endurance athlete, former Navy SEAL, and motivational speaker, he inspires others to step out of their comfort zones and strive for greatness.

Goggins’ workout routine showcases his exceptional strength and discipline, focusing on running, interval training, swimming, and dedicated strength training.

He incorporates mental exercises like visualization and meditation to stay motivated and push past obstacles.

In terms of his diet, Goggins follows a flexible approach, adjusting it based on his physical needs.

Overall, David Goggins unwavering determination and never-ending quest for self-improvement are a great example for anyone who wants to beat obstacles and reach their full potential.

a fitness enthusiast and aspiring personal trainer and nutritionist, sharing expertise and insights on TheSigmaFitness.com, inspiring readers with evidence-based information for optimal fitness and well-being.

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