David Goggins Workout Routine (Diet Plan Included)

David Goggins is a public speaker known for his motivational speeches about his intense transformation from around 300 pounds to losing 100 pounds to pursue his passion to become a US Navy Seal.

For those of you who might not know who he truly is, He’s an ex-US Navy SEAL, an ultra-marathon runner, a cyclist, and a mind-bogglingly amazing triathlete. He’s also the author of his best-selling book: “Can’t Hurt Me.”

Part of his public speaking journey is based upon sharing the life struggles he had to deal with to become the “World’s toughest man alive” and an inspiration for a million people out there who want to embark on a journey of resilience and strength.

David Goggins is sought as a motivational public speaker, but on the other side, he is also an athlete who holds the Guinness World Record for completing 4030 push-ups in just 17 hours!

To become a tough athlete and a US NAVY SEAL officer, Goggins had to struggle a lot with his body transformation journey. He once was an overweight man, weighing almost 300 pounds before he started his fitness journey.

He lost approximately 50 kg in a short-term period of three months! As for many individuals, it may not sound too ‘realistic,’ but we can still look upon his workout routine and diet to implement them into our routines and plans.

A US Army man lifting a heavy log
One needs to have the body and strength to train in the US Navy.

In this article, I’ll be covering the workout routine along with a diet plan that David Goggins followed to lose 110 pounds of his weight in just three months to become a US NAVY SEAL.

So, without any further ado, let’s get started!

David Goggins Biographical Details

Full nameDavid Goggins
Birthdate February 17, 1975
Height6 foot 2 inches (1.85m)
Age48 years
Weight91 kg
David Goggins Biographical Details

David Goggins Workout Plan 

David Goggins has been all over the internet and YouTube, spilling out the secrets of his body-builder physique that have inspired a lot of his followers.

In many of his interviews, he has expressed that he chases after what he dislikes or fears the most. The same case was when he embraced the fear of becoming a Navy SEAL.

Initially, he was turned down by a lot of recruiters until one approached him and gave him a challenge: losing 106 pounds in less than 3 months.

Goggins accepted it, and under an insanely strict diet routine, burning more calories than he consumed, he was able to lose 106 pounds in three months and got into US Navy SEAL.

Goggins seems to take his fitness very seriously, thus he claims that his workout routine and diet plan are pretty strict.

He looks after his figure and body maintenance by running a lot, hitting the gym, and meditating for mind control.

But that’s just a gist of what he does in his day-to-day workout.

Starting with the mornings, he follows this routine:

  • After waking up (5 to 5:30 am), he doesn’t distract himself with any gadgets but chooses to give himself a fresh start by meditating for 2 hours.
  • He goes for a run (12-15 miles) every day for 1-2 hours.
  • He takes a small break to fuel his body by consuming breakfast.
  • He hits the gym for 45 minutes to half an hour every single day.
  • Additionally, he tries to cycle 3-4 days per week too.
A close-up picture of a man cycling
Cycling is a great way to burn calories.

Once Goggins enters the gym, he follows these sets of exercises:

  • Pushups and Pullups: Goggins likes to call them ‘Nickels and Dimes,’ and he doesn’t do any gym workout without doing pull-ups and push-ups. He doesn’t go too specific with the sets of pull-ups and push-ups, but normally, he does pull-ups 3 sets, 5 reps, and push-ups 5 sets, 25 reps.
  • Deadlifts: 3 sets, 10 reps
  • Squats: 5 sets, 5 reps
  • Lunges: 3 sets, 12 reps

Outside the gym, he makes sure not to miss out on his cardio workout exercises as they are significant in burning his calorie overtake.

His cardio workout comprises the following exercises:

  • Running: If you know Goggins well, you know that he is a running freak. He starts his morning by running at least 12 miles each day. 
  • Cycling: At least 25 miles. He does it for three to four days in one week.

His nighttime routine constitutes a major part of performing insane stretching exercises. He says that he prefers at least to stretch his body at night for 2 hours.

Moreover, he emphasizes performing more repetitions with lighter weights than switching immediately to lifting heavier weights. With a good amount of repetitions, he recommends doing a superset of pushups, pullups, curls, etc.

David Goggins Diet Routine

Now that we have briefly touched upon David Goggins’s workout routine, it’s essential to cover the diet routine that he follows religiously. It’s impossible to maintain a healthy and fit body without keeping a check on the calories you consume and burn. 

Goggins is a believer in having strict meal times set throughout your day.

For instance, if you have 4 meals per day, it’s expected that you don’t skip the meals at all and also ensure that you do not eat between the meals.

In his early days, when he started training as a US Navy SEAL, he referred to “banana” as the single source of energy for him to kick start his mornings with an intense workout.

Goggins is a protein lover, so he never misses out on his protein shakes. He keeps his carbs low until he’s planning to run a few extra miles on the track.


He takes a small bowl of breakfast and prefers eating light with fewer carbs, like his protein shake with a bowl of oatmeal. 


He might munch on a granola bar, berries, and plain yogurt. He would also stay hydrated between intervals.


A close-up picture of a vegetable salad
Making a salad is the best way to consume vegetables.


  • Bison meat
  • Pork
  • Grilled chicken
  • Rice 
  • Protein Shake at night 

Goggins fasts a lot according to his body needs and workout plan. He says that a chunk of his fasting routine comprises not eating anything until 11 a.m.

After that, in his meals, he likes to be hefty on protein and fat intake while minimizing his carbs intake to 15 to 20 percent of his entire diet.

Many of you don’t even have to lose 300 pounds of weight in just three months, so you can create your diet and workout plan according to your ease.

If you’re diabetic and find it difficult to lose weight, then you may want to reduce your appetite by consuming sparking water or some black coffee, too.

It’s important to note that increased eating frequency (more than 3 meals a day) helps increase metabolism and control hunger. Therefore, eating with more eating frequency is an effective strategy to lose some body bulk. 

Watch David talk us through his morning routine.


  • David Goggins is a real-life example of “You gotta fake it until you make it” by playing off his fears and gaining intense US Navy SEAL training by losing 50kgs in three months. He made it alive from severe injuries during his Hellweek period, making him a resilient figure.
  • Goggins looks after his figure and body maintenance by running a lot, hitting the gym, and meditating for mind control. He must do push-ups and pull-ups in the gym, and for cardio, he runs and cycles.
  • He follows his diet very strictly. He never skips a meal nor eats between meals. He likes to be hefty on protein and fat intake while minimizing his carbs intake to 15 to 20 percent of his entire diet. He also fasts, and a chunk of his fasting routine consists of not eating anything until 11 a.m.

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