12 Week Navy SEAL Workout Plan with PDF

12 Week Navy SEAL Workout Plan

Navy SEALs follow a comprehensive and intense training program. Their training involves various elements of workouts, such as cardio, weightlifting, flexibility, and mobility.

The actual training regime of Navy SEALs is not publicly available. However, based on information available on the web, I’ve designed an ultimate 12 week Navy SEAL workout plan.

This program can help you level up your strength, endurance, flexibility, balance, and aerobic and anaerobic fitness. It will also help you build a firm, defined, and aesthetic physique.

However, because of the intense nature of the Navy SEAL training, not everyone should follow this routine.

Who Can Follow a Navy SEAL Training Program?

The Navy SEAL training program involves challenging and intense exercises. And only those people who are preparing for the physical demands of Navy SEAL training should follow this program.

You should also have a fit body and a strong foundation of strength, endurance, and overall fitness if you’re planning to start a Navy SEAL workout routine.

Since Navy SEAL workouts are super-intense, it is best to consult with a qualified fitness professional or trainer who can assess your fitness level and provide guidance on incorporating specific elements of the Navy SEAL workout into your training program while ensuring safety and preventing injuries.

Remember, the Navy SEAL training program is highly demanding and rigorous, and it’s crucial to prioritize proper form, technique, and gradual progression to avoid overexertion or potential harm.

12 Week Navy SEAL Workout Plan to Level up Your Fitness

I’ve divided the 12 weeks program into four phases.

The first phase will be two weeks long and includes beginner-level exercises. It will help you build your foundational strength.

The second phase will be three weeks long and will help solidify your base and enhance your fitness for more challenging exercises.

In the third phase, you’ll do some intermediate to advanced exercises for three weeks. It will further progress your fitness.

In the final phase, you’ll do intense and advanced exercises. The sessions will be longer than the first three phases, and the exercises will be more challenging.

At the end of this program, you’ll be fitter, stronger, and healthier than you’re right now.

Start your training session with 5-10 minutes of light cardio. You can do jogging, brisk walking, cycling, and dynamic stretching. And finish your workout with 10-15 minutes of stretching or light cardio.

Please note this is a sample program and help you strength your foundational strength, so if you’re preparing for Navy SEALs, so should consult with professionals.

Week 1-2 (Beginner Level Workout)

  • Monday – Full Body Strength Workout
  • Tuesday – Cardiovascular Endurance
  • Wednesday – Active Rest and Mobility
  • Thursday – Circuit Training
  • Friday – OFF
  • Saturday – Endurance Workout
  • Sunday – OFF

Monday – Full Body Strength Workout

ExerciseSetsReps
Squats315-20
Push-ups312-15
Pull-ups38-10
Lunges310-12
Plank345-60 sec
Dumbbell Row310-12

Tuesday – Cardiovascular Endurance

ExerciseActivity
Jogging + Running20-30 minutes (at your own pace)
Interval Training 20-minute Bodyweight HIIT

Wednesday – Active Rest and Mobility

Perform low-impact activities such as yoga, swimming, or light stretching to promote recovery and improve flexibility.

You can also do mobility exercises, such as hip rotations, low-lunge, warrior poses, shoulder rolls, and other stretching exercises to improve your balance and flexibility.

Thursday – Circuit Training

Start your training session with 5-10 minutes of light cardio or dynamic stretching.

Once you have done the warm-up, complete three rounds of the following exercises:

  • 15 Air Squats
  • 10 Pushups
  • 10 Sit-ups
  • 10 Pop Squats
  • 15-sec Mountain Climbing
  • 15-sec Flutter Kicks
  • 20 Shoulder Taps (10/side)
  • 1-min Plank
  • Do each exercise as quickly as possible with little or no rest in between.

Saturday – Endurance Workout

You can do several exercises to boost your endurance and enhance your cardiovascular fitness.

Pick a couple of exercises from the list below and do it for 30 to 45 minutes.

Week 3-5 (Beginner to Intermediate Level)

Monday

  • Low-impact Cardio: Run 2-3 miles at your own pace
  • Bodyweight workout: Perform three sets of push-ups, pull-ups, and sit-ups to failure.
  • Strength Workout: Perform two sets of 15 squats, 12 overhead presses, and 12 dumbbell rows per side

Tuesday

  • High-intense Cardio:: Swim for 15 minutes in intervals
  • 10 minutes Core Workout
  • Mobility Exercises: 10 Hip rotations in each direction, 5 Spiderman stretch on each side, 10 Thoracic Spine Rotations on each side, Hamstrings stretches 30-sec hold per leg.

Wednesday

  • Interval Cardio: Run 400 meters at maximum pace and rest 2.5 times as long as the run lasts x 4 rounds
  • Bodyweight training: 20 push-ups, 15 sit-ups, and 5 pull-ups (Tri-sets) x 3 rounds
  • Strength Workout: Perform three sets of 10 bench presses, 10 lunges per leg, and 8 Romanian deadlifts.

Thursday

  • Low-impact Cardio: Swim 800-1200 yards at your own pace.
  • Conditioning Workout: Three sets of 30-sec Farmer’s Walk, 20 Kettlebell swings, 10 box jumps, and 5 Thrusters
  • Flexibility Exercises: 10-sec Standing bend forward, 15-sec child pose, 10-sec standing quad stretch per leg, 20-sec pigeon pose, 20-sec cobra pose, 20-sec seated forward fold and repeat four times.

Friday

  • High-intense Cardio: Run for 15 minutes
  • Calisthenics workout: 5 superset rounds of 5 push-ups and 3 pull-ups wearing a weighted vest.
  • Strength Training: Perform three sets of 15 front squats and 15 bar dips.

Saturday

  • Interval Cardio: Swim 100 yards at maximum pace, rest 2.5 times as long as the swim lasts x 4 rounds
  • Core Workout: 20-minute Triset Abs Workout

Week 6-8 (Intermediate Level)

Monday

  • Low-impact Cardio: Run 3-4 miles at your own pace
  • Bodyweight workout: Perform four sets of push-ups, pull-ups, and sit-ups to failure until failure.
  • Strength Workout: Perform three sets of 15 squats, 12 thrusters, and 10 unilateral rows per side.

Tuesday

  • High-intense Cardio:: Swim for 17 minutes in intervals (increase the intensity and reduce the rest time between intervals compared to the previous period)
  • 20-Minute Dumbbell Ab Workout
  • Mobility Exercises: 10 Hip rotations in each direction, 5 Spiderman stretch on each side, 10 Thoracic Spine Rotations on each side, Hamstrings stretches 30-sec hold per leg.

Wednesday

  • Interval Cardio: Run 400 meters at maximum pace and rest 2.5 times as long as the run lasts x 5-6 rounds
  • Bodyweight training: 20 push-ups, 15 sit-ups, 10 bar dips, and 5 pull-ups (quad-sets) x 4 rounds
  • Strength Workout: Perform four sets of 15 bench presses, 12 lunges per leg, and 10 Romanian deadlifts.

Thursday

  • Low-impact Cardio: Swim 1200-1500 yards at your own pace.
  • Conditioning Workout: Three sets of 30-sec Farmer’s Walk, 20 Kettlebell swings, 10 box jumps, and 10 burpees.
  • Flexibility Exercises: 10-sec Standing bend forward, 15-sec child pose, 10-sec standing quad stretch per leg, 20-sec pigeon pose, 20-sec cobra pose, 20-sec seated forward fold and repeat four times.

Friday

  • High-intense Cardio: Run for 15-20 minutes (run at a high pace, take short intervals, and repeat until 15 to 20 minutes)
  • Calisthenics workout: 6-8 superset rounds of 6 push-ups and 4 pull-ups wearing a weighted vest.
  • Strength Training: Perform three sets of 15 deadlifts, 15 bent-over rows, and 15 military presses.

Saturday

  • Interval Cardio: Swim 100 yards at maximum pace, rest 2.5 times as long as the swim lasts x 5-6 rounds
  • Core Workout: 20-minute Triset Abs Workout

Week 9-12 (Intermediate to Advanced Level)

Monday

  • Low-impact Cardio: Run 4-6 miles at your own pace
  • Bodyweight workout: Perform five to six sets of push-ups, pull-ups, bar dips, and sit-ups to failure until failure.
  • Strength Workout: Perform five to six sets of 15 squats, 12 overhead presses, and 12 dumbbell rows per side

Tuesday

  • High-intense Cardio:: Swim for 20 minutes in intervals (swim at a high intensity, take short intervals, and repeat until 20 minutes)
  • 20-30 minutes Calisthenics Abs Workout
  • Mobility Exercises: 10 Hip rotations in each direction, 5 Spiderman stretch on each side, 10 Thoracic Spine Rotations on each side, Hamstrings stretches 30-sec hold per leg.

Wednesday

  • Interval Cardio: Run 400 meters at maximum pace and rest 2.5 times as long as the run lasts x 6-10 rounds
  • Bodyweight training: 20 push-ups, 15 sit-ups, 10 bar dips, and 5 pull-ups x 5-6 rounds
  • Strength Workout: Perform five to six sets of 10 military presses, 10 lunges per leg, and 10 Romanian deadlifts.

Thursday

  • Low-impact Cardio: Swim 1500-2500 yards at your own pace.
  • Conditioning Workout: Six to eight sets of 10 Burpees, 10 Lateral box jumps, 10 front box jumps, and a 200-400 meters sandbag carry walk.
  • Flexibility Exercises: 10-sec Standing bend forward, 15-sec child pose, 10-sec standing quad stretch per leg, 20-sec pigeon pose, 20-sec cobra pose, 20-sec seated forward fold and repeat five times.

Friday

  • High-intense Cardio: Run for 20 minutes (break your previous record)
  • Calisthenics workout: 6-8 superset rounds of 6 push-ups and 4 pull-ups wearing a weighted vest (increase weight).
  • Strength Training: Perform five to six sets of 15 Thrusters, 15 SEAL Rows, and 15 Back Squats.

Saturday

  • Interval Cardio: Swim 100 yards at maximum pace, rest 2.5 times as long as the swim lasts x 6-10 rounds
  • Core Workout: 30-minute Tri Set Abs Workout

Instructions to Use Workout Plan Effectively and Achieve Optimal Results

  • The best Navy SEAL workout routine must include swimming, running, calisthenics exercises, weight training, and core and flexibility routines.
  • It is best to increase the intensity, workout session, the number of reps and sets, and decrease rest time every week to gradually enhance your fitness level.
  • Continuously progress your running, swimming, push-ups, pull-ups, and situps.
  • You can adjust the program to suit your fitness level and goal.
  • Keep tracking your progress and make necessary modifications to the routine.
  • Intense training also requires proper nutrition and sleep. So, make sure not to skip this part.

Download The Navy SEAL Workout Routine PDF

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.

About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search