Navy SEAL beginner program | Workout Programs | Boostcamp App |

Navy SEAL beginner program

by Daygen H.

20 athletes joined

Program Description

Get in shape for SEAL training

Program Overview

Level

Beginner

Goal

Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Mar 15, 2024 07:32

Last Edited

Jul 24, 2024 03:43

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Day 1

1

Run

1 Set

40 mins

2

Swim

1 Set

20 mins

3

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

4

Overhead Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

5

Bench Press (Dumbbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

6

Bench Press (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

7

Sit Up

5 Sets

10 Reps

@10

8

Plank

3 Sets

30 secs

@10

9

Flutter Kicks

3 Sets

45 secs

@10

10

Side Plank

3 Sets

30 secs

@10

Day 3

1

Run

1 Set

10 mins

@10

2

Sit Up

10 Sets

10 Reps

3

Flutter Kicks

3 Sets

45 secs

@10

4

Plank

3 Sets

30 secs

@10

5

Push Up

5 Sets

10 Reps

@10

6

Pull-Up (Bodyweight)

5 Sets

2-6 Reps

@10

Day 4

1

Run

1 Set

20 mins

@10

2

Swim

1 Set

10 mins

@10

3

Chest Supported Row (Machine)

5 Sets

5 Reps

@10

4

Dumbbell Row

5 Sets

5 Reps

@10

5

Shrug (Dumbbell)

5 Sets

5 Reps

@10

Day 2

1

Swim

1 Set

20 mins

@10

2

Squat (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

3

Leg Press

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

4

Deadlift (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

5

Hip Thrust (Barbell)

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

6

Standing Calf Raise

1 Set

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

5 Reps

5 Reps

@6

@7

@8

@9

@10

7

Push Up

5 Sets

10 Reps

@10

8

Sit Up

5 Sets

10 Reps

@10

9

Pull-Up (Bodyweight)

5 Sets

2-6 Reps

@10

Day 5

1

Swim

1 Set

40 mins

@10

2

Squat (Barbell)

5 Sets

5 Reps

@10

3

Leg Press

5 Sets

5 Reps

@10

4

Deadlift (Barbell)

5 Sets

5 Reps

@10

5

Hip Thrust (Barbell)

5 Sets

5 Reps

@10

6

Push Up

5 Sets

10 Reps

@10

7

Sit Up

5 Sets

10 Reps

@10

8

Pull-Up (Bodyweight)

5 Sets

2-6 Reps

@10