Celeb health

Jocko Willink Workout Routine And Diet Plan 2023

Jocko Willink

Jocko Willink is a popular American author, retired NAVY SEAL Officer, and podcaster. He is known for his outstanding performance in the US Navy from 1990-2010. Jocko Willink was born John Gretton Willink on the 8th of September, 1971, in Torrington. He is American by nationality and obeys Christianity.

Jocko Willink is between those men who know how to balance their professional life and marriage life. Jocko Willink has a wife remembered as Hellene Willink, to who they have been married happily for over 20 years. As an author, Jocko Willink has written down his skills in leadership in different books such as The Dichotomy of Leadership; which entails, Balnachign the Challenges of Extreme Ownership to Point and Win.

Jocko Willink Body Stats

Height1.8 meters
Weight235 lbs
Hair ColorDark Brown
Eye ColorBlue
Age49 years

Also, read Mike Tyson Workout Routine & Diet Plan.

Jocko Willink Workout Routine

Jocko Willink’s exercise routine contains a lot of various exercises. He is also a black belt in Brazillian Jiu-Jitsu, so he trains Brazilian Jiu-Jitsu as well. Being a left navy seal soldier, he is applied to creating a lot of cardio and running, so his workout still contains running a lot and also a bunch of daily weight training.

Jocko Willink workout includes:


Jocko Willink’s cardio routine includes doing a lot of running, He wakes up early in the morning, so as soon as rises up, he will go for a run. Jocko Willink runs for approximately 5 to 8 miles, and sometimes he will just make a lot of sprints. it depends on what he needs to do on that day. this cardio exercise builds an enormous amount of stamina and persistence for his body.


Jocko Willink also performs a stretching assembly before she starts with other heavy training workouts. You don’t have to do special stretches as he does just find the one that suits you the best.

Weight Training

Weight training is probably an inherent part of Jocko Willink’s workout routine. He likes to train five days a week, where he will do unusual body parts each day.

Before the eighth training, he also desires to do a few minutes of warm-up to get his body ready for the heavy exercises. in total, the whole weight training does not take more than 80 minutes to 90 minutes to complete.

Warm-up Exercise

The warm-up can be anything like doing a number of stretching and doing a  few minutes of cardio machine such as a treadmill, elliptical machine, etc.

Monday: Pull day

Exercise: Pull day

Sets: 3 to 4

Reps: 10 to 15

Rest Time: 60 seconds

  • Lat pulldown
  • Back lat pulldown
  • Pullovers
  • Bent over rows
  • Isolation curls
  • Preacher hammer curls
  • Shrugs

Tuesday: Push day

Exercise: Push day

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Bench press
  • Incline bench press
  • Dumbbell flyes
  • Tricep pushdowns
  • Tricep extension
  • Military press
  • Arnold press
  • Front raises
  • Skull crusher

Wednesday: Lift

Exercise: LIFT

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Deadlift
  • Tire flip
  • Sled drag
  • Stiff leg deadlift
  • Snatch

Thursday: Legs

Exercise: Legs

Sets: 3 to 4

Reps: 10 to 15

Rest time 60 seconds

  • Weighted back squats
  • Weighted front squats
  • Leg extension
  • Lunges
  • Weighted walking lunges
  • Donkey calf raise
  • Standing calf raises

Friday: Glutes

Exercise: Glutes

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

  • Weighted squats
  • Glute machine front squats
  • Hip thrust
  • Glute cable kickbacks
  • Bridge kickback

This is all about the workout routine of Jocko Willink.

Jocko Willink Diet Plan

Jocko Willink’s diet plan contains eating organic and healthy food every day without having any cheat days. He also prefers to do fast for a day once every two weeks and three days soon about four times every year. Jocko Willink takes a lot of water to keep his body hydrated and healthy.

Jocko Willink diet includes:


  • Eggs
  • Tea
  • Fruits


  • Roots
  • Veggies or fruits


  • Beef
  • Rice
  • Veggies


  • Eggs
  • Full fat milk

Dinner Meal

  • Fish
  • Veggies

This is all about the diet plan of Jocko Willink.


Jocko Willink is a retired US navy seal soldier and is also a fitness influencer for many characters. He is always advancing the workout and training. Jocko Willink does lots of workouts which helps him to be in excellent body shape. His diet also incorporates healthy food that actually puts her fit. Most of the fans also does similar exercise which helps them to get a body shape like Jocko Willink.