An Author of the Popular Book “Can’t Hurt Me,” Runner, Triathlete & Motivational Speaker

David Goggins is a runner, triathlete, and motivational speaker known for being the only person who has completed Air Force Tactical Air Control Training, Army Ranger School & Navy SEAL training. And, to add more, he has achieved all these despite of having heart defects and asthma. And, other than this, he’s also known among readers for his popular self-help memoir called “Can’t Hurt Me.” Nonetheless, this article covers David Goggins’s workout plan and diet routine. Hence if you’ve been looking for it, then keep reading.

david goggins workout plan

About David Goggins

Born on 17th February 1975, David Goggins is an American ultramarathon triathlete who used to live in New York with his parents and his brother Trunnis Jr in his younger days. Sadly like many of us, he didn’t have a peaceful life back then as an average child. He and his mother and brother were often abused by his alcoholic father before their family escaped to Brazil, which he discussed in his book ‘Can’t Hurt Me.’

However, his love for fitness started for entirely different reasons. And he didn’t get into it in the beginning like any athlete. Instead, he first ran long-distance to raise funds for the Special Operations Warrior Foundation. This Foundation provides college scholarships and grants to fallen special operations soldiers’ children.

David Goggins Workout Plan

He’s often called as one of the toughest men alive. He’s very strict with his workout plan and diet. When he joined the Navy, he had lost over 100 pounds. He doesn’t like running, swimming, and biking but still does it every day.

Interestingly his workout routine isn’t a standard bodybuilding type workout. Instead, he likes a pared-down workout plan built around compound exercises designed for building muscle and strength. The standard workout plan of David Goggins when he started working out revolved around 5 exercises, and he used to do each of them for 3 to 5 sets with a rep range of 5 to 12.

Here’s the Standard Workout Routine of David Goggins

  • BB Deadlift – 3 Sets x 10 Reps
  • Pull–Ups – 3 Sets x 5 Reps
  • BB Squats – 5 Sets x 5 Reps
  • Lunges – 3 Sets x 12 Reps
  • Push–Ups – 5 Sets x 25 Reps

Though he performed limited exercises but he kept heavier weights. And he’ll stop just before he reaches failure on all of these exercises. Similarly, at last, he liked to go to failure, where he can’t even perform a single well-formed rep.

Further, he liked performing a separate core workout for 3 times a week. It involved four different exercises, and he’ll do 3 sets for each exercise:

  • Swiss Ball Obliques – 3 Sets x 25 Reps
  • Russian Sit Ups – 3 Sets x 10 Reps
  • V – Ups – 3 Sets x 10 Reps
  • Broomstick Obliques – 3 Sets x 10 Reps

David Goggins Workout Plan – Cardio Workout A

  • Lunges – 140
  • Squats – 140
  • Lunges – 140
  • Squats – 100
  • Rest & Hydrate – 1 Min
  • Jumping Jacks – 250
  • Rest & Hydrate – 1 Min
  • Sit Ups – 250
  • Rest & Hydrate – 1 Min
  • Push–Ups – 180 (10 Rep every 30 Sec x 18 Sets)
  • Rest & Hydrate – 1 Min
  • Arm Haulers 25 x 4 Sets
  • Push – Ups 25 x 4 Sets

David Goggins Workout Plan – Cardio Workout B

  • Jumping Jacks – 10 Min
  • Jumping Jacks & Push–Ups – 10 Min
  • Alternate Lunges – 115
  • Sit Ups – 115
  • Push – Ups To Planks – 2 x 25
  • Sit–Ups – 25
  • Jumping Jacks & Push – Ups – 3 x 10 Reps

David Goggins Diet Plan

David likes to follow the balanced ketogenic diet and likes eating protein a little more than the commonly followed ketogenic diet plans. He usually eats before 11 am and skips lunch. One of his diet plans is:

Meal 1:

  • Eggs 
  • Coffee

Meal 2:

  • Granola
  • Plain Yogurt

Meal 3:

  • Turkey
  • Salad
  • Eggs
  • Avocados

Meal 4:

  • Pork
  • Vegetables


Closing Thoughts on David Goggins Workout Plan

David is a former Navy SEAL and ultra-endurance athlete popular for his extreme physical and mental toughness. David Goggins workout plan is quite intense which is challenging to follow, especially for any beginner-level fitness enthusiast. However, it’s essential to know that he’s been working out for years, and it isn’t new for him.

Nonetheless, if you’re any beginner looking for workout plans, you can go through any other workout routines mentioned on And, if you’re an experienced lifter, then you can go with this too.

Satinder Chowdhry Avatar

Satinder Chowdhry