Transcription of 6 WEEK NAVY SEAL WORKOUT ROUTINE: SPEED, …
1 TOOLS YOU NEED TO BUILD THE BODY YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosToolsDo you have what it takes to tackle this introductory navy seal training plan? You ll build functional strength, speed, and endurance with this 6-week WORKOUT to WORKOUT : WEEK navy seal WORKOUT ROUTINE: SPEED, STRENGTH & ENDURANCEMain Goal: General FitnessTraining Level: BeginnerProgram Duration: 6 WeeksDays Per Week: 4 DaysTime Per WORKOUT : 60 -75 MinsEquipment: Barbell, Bodyweight, Dumbbells, Foam RollAuthor: Brad BorlandDay 1: Speed & AgilityExerciseWarm Up SetsWork SetsRestSpeed & AgilitySprints (at least 20 yards)3 min jog5 rounds*2 minsTimed Shuttle Run (at least 10 yards)5 rounds*1 - 2 minsSuperset: Reverse Grip Chin-Up &Flat Bench Barbell Press3 x 8 - 121 min per setSuperset: Dumbbell Shrug &Hyperextension3 x 8 - 121 min per setSuperset.
2 Floor Crunch &Bent-Knee Hanging Leg Raise3 x 15 - 20No Rest3-5 mile Jog at a Steady Pace*All Out EffortDay 3 : StrengthExerciseWarm Up SetsWork SetsRestStrengthBarbell Floor Deadlift or Barbell Back Squat3 x 8 - 124 x 52 minsSeated Leg Curl or Romanian Deadlift1 x 124 x 52 minsSuperset: Inverted or TRX Row & Plyo Push-Up3 x 10 - 151 minSuperset: Incline Bench Dumbbell Press & Wide-Grip Pull-Up2 x 124 x 5 - 81 minSuperset: Hanging Leg Raise & Planks3 x 15 - 20 & 20 - 30 sec for planksNo Rest3-5 mile Jog at a Steady PaceDay 4: Hypertrophy & Muscular EnduranceExerciseWarm Up SetsWork SetsRestStrengthSuperset: Standing Barbell Shoulder Push Press & Rear Delt Rope Pull2 x 124 x 10 - 15No RestBulgarian Split Squat2 x 124 x 10 per leg30 secsSuperset: Standing Barbell or TRX Curl & Parallel Bar Tricep Dips1 x 124 x 10 - 15No RestSuperset: Feet-Elevated Push-Up & Single Leg Calf Raise3 x 10 - 15No RestSuperset: Incline 3-Way Sit-Up & Lying Leg Raise3 x 15 - 20No RestSled Pull or Drag or Farmer s Walk3 lengths1 minDay 2.
3 PowerExerciseWarm Up SetsWork SetsRestPowerJump Squats or Box Jumps1 x 104 x 1030 secsBarbell Clean and Press2 x 12 - 153 x 5 - 860 secsPlyo (hand clasp) Push-Up1 x 103 x 5 - 830 secsExplosive Single Arm Dumbbell or Kettlebell Flat Bench Press3 x 5 - 860 secsExplosive Bent-Over Dumbbell Row1 x 123 x 5 - 860 secs3-Way Plank*1 setSprint Intervals: Total of 8 Sprints with One Minute Rests*Alternate from side, middle to other side without rest (10secs each)Warm UpExerciseSetsRepsPush-Ups1 - 220 Deep Bodyweight Squats1 - 220 Lying Ab Windshield Wipers1 - 210 per sideWalking Lunges (long stride)1 - 220 pacesInverted Rows1 - 210 Jump Squats1 - 210 Side Lunges1 - 210 per sideDay 5: Optional Full Body ConditioningExerciseSetsRepsPush-Ups3 - 520 Prisoner Squat3 - 520 Pull-Up3 - 510 Walking Lunge3 - 510 per legTriceps Bench or Parallel Bar Dip3 - 510 Short Sprint3 - 5 Varied LengthsAb Crunch3 - 520*End with 3-5 mile Jog at Steady Pac
