David Goggins Workout Routine & Diet Plan 2023

David Goggins is a well-known American Ultramarathon, Motivational speaker, Ultra-distance cyclist, Triathlete, and Author. His birthday is February 17, 1975, and he was born and raised in Buffalo, New York, United States. He is also a former United States Navy SEAL and retired United States Air Force Tactical Air Control Party member who served in the Iraq War. Here are the workout routine and diet plan Goggins followed to enhance his fitness, agility, timing, and power.

David Goggins’s Body Measurement (Body Stats)

Talking about David Goggins’s height and body weight, he stands at 6 ft 2 inches and weighs around 86 kg or 190 lbs. Moreover, Goggins has bald hair and dark brown eyes.

Age46 years
Height6 ft 2 inches or 188 cm
Weight86 kg or 190 lbs
Hair ColorBald
Eye ColorDark Brown
NationalityAmerican
ProfessionAuthor, Motivational Speaker, US Navy SEAL

David Goggins Workout Routine

How much is David Goggins Workout Routine? Before starting, David Goggins’s workout schedule, make sure you stay hydrated during workouts by drinking lots of water or energy drinks. And don’t forget to do warm-up exercises and make sure to cool down by stretching your muscles out. This will support you to do injury-free workouts or exercises.

Here is David Goggins’s workout routine:-

Split Workout

Monday: Chest
Tuesday: Shoulder
Wednesday: Back
Thursday: Arms
Friday: Legs
Saturday: Rest
Sunday: Rest

Monday: Chest Workout

On Monday, David Goggins performs a chest routine by doing a total of 6 different workouts.

Here is David Goggins’s chest routine:-

  1. Bench press (4 to 5 sets, 8 to 15 reps)
  2. Dumbbell press (4 to 5 sets, 8 to 15 reps)
  3. Dumbbell flyes (4 to 5 sets, 8 to 15 reps)
  4. Cable cross (4 to 5 sets, 8 to 15 reps)
  5. Chest press (4 to 5 sets, 8 to 15 reps)
  6. Push-ups (4 to 5 sets, 8 to 15 reps)

Tuesday: Shoulder Workout

On Tuesday, David Goggins performs a shoulder routine by doing a total of 6 different workouts.

Here is David Goggins’s shoulder routine:-

  1. Military press (4 to 5 sets, 8 to 15 reps)
  2. Arnold dumbbell press (4 to 5 sets, 8 to 15 reps)
  3. Lateral raise (4 to 5 sets, 8 to 15 reps)
  4. Front raises (4 to 5 sets, 8 to 15 reps)
  5. Shrugs (4 to 5 sets, 8 to 15 reps)
  6. Rear delt flyes (4 to 5 sets, 8 to 15 reps)

Wednesday: Back Workout

On Wednesday, David Goggins performs a back routine by doing a total of 6 different workouts.

Here is David Goggins’s back routine:-

  1. Lat pulldown (4 to 5 sets, 8 to 15 reps)
  2. Close grip lat pulldowns (4 to 5 sets, 8 to 15 reps)
  3. Cable rows (4 to 5 sets, 8 to 15 reps)
  4. One-Arm Dumbbell Row (4 to 5 sets, 8 to 15 reps)
  5. Back lat pushdowns (4 to 5 sets, 8 to 15 reps)
  6. Deadlift (4 to 5 sets, 8 to 15 reps)

Thursday: Arms Workout

On Thursday, David Goggins performs an arms routine by doing a total of 8 different workouts.

Here is David Goggins’s arms routine:-

  1. Bicep curls (4 to 5 sets, 8 to 15 reps)
  2. Isolation curls (4 to 5 sets, 8 to 15 reps)
  3. Barbell curls (4 to 5 sets, 8 to 15 reps)
  4. Preacher curls (4 to 5 sets, 8 to 15 reps)
  5. Tricep pushdown (4 to 5 sets, 8 to 15 reps)
  6. Skull crusher (4 to 5 sets, 8 to 15 reps)
  7. Tricep extension (4 to 5 sets, 8 to 15 reps)
  8. Tricep kickbacks (4 to 5 sets, 8 to 15 reps)

Friday: Legs Workout

On Friday, David Goggins performs a legs routine by doing a total of 6 different workouts.

Here is David Goggins’s legs routine:-

  1. Squats (4 to 5 sets, 8 to 15 reps)
  2. Leg extension (4 to 5 sets, 8 to 15 reps)
  3. Leg curls (4 to 5 sets, 8 to 15 reps)
  4. Stiff-leg deadlift (4 to 5 sets, 8 to 15 reps)
  5. Walking lunges (4 to 5 sets, 8 to 15 reps)
  6. Calf raises (4 to 5 sets, 8 to 15 reps)

Saturday and Sunday: Rest

On Saturday and Sunday, David Goggins rests and recovers.

David Goggins’s Diet Plan

David Goggins follows a clean and healthy diet plan. He usually eats 5 to 6 meals a day, and his diet consists of Oatmeal with protein, Fruits, Walnuts, Chicken breast, Salad, Veggies, Almonds, Protein, Fish, or chicken.

Here is David Goggins’s diet plan:-

  • Breakfast Meal: Oatmeal with protein
  • Pre-Workout Meal: Fruits, Walnuts
  • Lunch Meal: Chicken breast, Salad, Veggies
  • Pre-Dinner Meal: Fruits, Almonds, Protein
  • Dinner Meal: Fish or chicken, Veggies, Salad

FAQ Regarding David Goggins

How many times a week does David Goggins workout?

  • David Goggins usually works out 5 days a week. His workout includes Chest, Shoulder, Back, Arms, and Legs.

What does David Goggins eat in a day?

  • David Goggins usually eats 5 to 6 meals a day. His diet consists of Oatmeal with protein, Fruits, Walnuts, Chicken breast, Salad, Veggies, Almonds, Protein, Fish, or chicken.

How many calories does David Goggins eat a day?

  • David Goggins usually eats 2.5k to 3.5k calories a day.

How much is David Goggins’s net worth?

  • David Goggins is a well-known American Ultramarathon, Motivational speaker, Ultra-distance cyclist, Triathlete, and Author who has a net worth of 2.5 million dollars.

Also, know about Sehun Workout Routine And Diet Plan

Last Updated on July 28, 2023 by john liam