David Goggins’ Workout Routine in 2025

Early Morning

Goggins doesn’t ease into the day, he attacks it. His early morning routine is built around doing something hard before most people are even awake. It sets the tone, builds mental grit, and gets the hardest part of the day out of the way first.

• Wake-up time: He consistently gets up between 3:00 and 4:00 AM, long before sunrise. There’s no hesitation, he avoids the snooze button completely and treats getting out of bed as a test of discipline. This early start gives him the headspace to begin the day without distractions and get ahead of any excuses.
• Hydration first: After waking up, he immediately drinks water to rehydrate his body. Since his first session is a long run, this step helps prepare his muscles and joints after hours of sleep. Proper hydration also helps wake up his system and support endurance performance early in the morning.
• Early run commitment: By 4:00 AM, he’s out the door for a long-distance run. He doesn’t skip this, even when tired, sore, or unmotivated. Running before the sun is up has become an important part of his discipline, it’s how he builds momentum for the rest of the day.
• Mileage range: His morning runs are not short. Depending on what he’s training for, the distance can range anywhere from 8 to 30 miles. Most often, he keeps it between 10 and 15 miles to build endurance without overtraining. These runs push both physical and mental limits.
• Mental benefit: For him, these runs are about more than cardio. They help him “get the first win” by doing something extremely difficult while the rest of the world is sleeping. That early success builds confidence and sets a high standard for the rest of the day.

This early morning approach is a key part of the David Goggins workout schedule. For anyone looking to follow his example, starting the day strong and with purpose is just as important as the distance covered.

Morning Bike Ride

After finishing a long run before sunrise, Goggins doesn’t wind down. He moves straight into his next task. His morning bike ride isn’t for recovery or relaxation, it’s another chance to stay in motion and build endurance. This second session of the morning reflects how his training stacks multiple challenges into a single day.

• Timing of the ride: The bike session usually follows his early run. Instead of resting, he shifts straight into hours of cycling to keep his body working and his mind sharp.
• Duration and distance: These rides are not short or easy. They often last several hours and can stretch over 100 miles. The goal is to stay on the bike for long periods to build both cardiovascular strength and mental stamina.
• Training purpose: He uses the bike to train his body in a different way than running. It’s easier on the joints but still pushes the heart and lungs. This helps maintain volume without the same impact stress as daily running.
• Mental challenge: Riding after a long run adds fatigue, and that’s exactly the point. He trains through discomfort to mimic real-life endurance race conditions and build mental resilience.
• Consistency: This ride is part of his daily rhythm. Even when he’s sore or tired, he sticks to it, treating it like any other workout on the schedule.

Sticking to the morning ride after a long run shows how much discipline shapes his training. Adding this session into your own routine can offer a glimpse into the mindset behind the David Goggins workout plan.

Midday

For Goggins, breaks don’t mean downtime. Even during lunch hours, he looks for ways to stay active and squeeze more training into the day. This midday block isn’t always part of a typical schedule, but for him, it’s another chance to keep moving and stay sharp.

• Second run session: Around lunchtime, he often laces up for a second run of the day, usually between 5 to 8 miles. This session isn’t meant to replace the morning effort but to build on it. It keeps his legs moving, reinforces his endurance base, and adds more mileage to his overall training load.
• Keeps the body active: By staying active during a period most people use to rest, he keeps his metabolism elevated and maintains physical momentum throughout the day. This approach also helps fight off stiffness from earlier training and avoids long gaps between workouts.
• Builds mental discipline: Instead of choosing comfort, he trains again when fatigue is setting in. This midday effort is more about mindset than speed. Running during a lunch break forces him to push through physical and mental resistance, which helps sharpen focus and toughness.
• Alternative exercises: On days when a run isn’t practical, he swaps in high-rep bodyweight movements like push-ups, sit-ups, burpees, or air squats. These quick sessions still break a sweat and reinforce his no-excuses attitude, especially when time or space is limited.
• No wasted windows: Goggins treats any free time as a chance to train. Even short breaks are seen as opportunities to stay consistent. This mindset allows him to squeeze more volume into his schedule without relying on a traditional gym block.

Adding a midday session is part of what makes the David Goggins daily workout routine so intense. These moments of extra effort show how even short runs or simple exercises can build serious discipline over time.

Post Work Cardio

Even after a full day of training and responsibilities, Goggins doesn’t slow down. He treats the evening as another window to stay active, squeeze in more mileage, or push through a final session. It’s less about energy levels and more about commitment to the process.

• Evening bike ride: After finishing work, he often hops back on the bike for a 25-mile ride home. This adds more steady-state cardio to his day and helps maintain endurance without adding joint impact from another run.
• Optional run session: On some evenings, he adds a short run of around 3 to 5 miles. These runs help him stay consistent and push through fatigue after a full day of movement.
• Calisthenics add-on: If time or conditions don’t allow for a run, he fits in bodyweight exercises like push-ups, sit-ups, and squats to stay active and keep intensity high.
• Evening strength training: He occasionally visits the gym for a quick strength session, often joining his wife to target major muscle groups through compound lifts or circuits.
• Stacking workouts: He treats each available time slot as a chance to improve. Adding volume across the day is how he builds both mental and physical endurance.

Closing the day with more training reflects how his workout plan is built on consistency, not convenience. These final sessions are a reminder that every hour can be used to stay on track.

Evening Recovery & Stretching

At the end of a demanding day, Goggins doesn’t just crash into bed. He sets aside dedicated time for recovery, treating it as seriously as any workout. This nighttime routine helps him maintain mobility, prevent injury, and prepare both body and mind for another early start.

• Stretching commitment: He spends up to two hours every night stretching. This routine targets sore muscles, improves flexibility, and reduces the risk of injury from the high training volume he maintains each day.
• Mobility and rehab work: He also uses this time to work on mobility and address any tight or painful areas. Light rehab exercises are added as needed to keep his body functioning well despite the stress of multiple daily workouts.
• Mental reset: These sessions often double as quiet time. He reflects on the day, resets mentally, and sometimes just stretches in silence. It’s a chance to slow down without losing focus.
• Consistent sleep schedule: He finishes his recovery work around 11 PM and makes sure to get to bed early enough to still log 7 to 8 hours of sleep. His ability to stick to this routine helps him stay consistent with early morning wake-ups.
• Non-negotiable habit: He rarely skips this part of the day. In fact, he’s stated that he has only missed stretching a couple of times in several years, showing how firmly it’s built into his daily rhythm.

Evening recovery is one reason his workout routine remains sustainable despite its intensity. These nightly sessions are what keep him going the next day, both physically and mentally.

Training Philosophy

Goggins doesn’t separate the physical from the mental. For him, the real training happens when the mind wants to quit but the body keeps going. His entire approach is rooted in self-discipline, honesty, and mental toughness, all of which shape how he trains and why he refuses to slow down.

• Embrace discomfort: He believes real growth comes from doing things that feel uncomfortable. Whether it’s a cold swim or a painful high-rep workout, the goal is to build toughness by getting used to things most people avoid.
• The 40% rule: When the mind says you’re done, he claims you’re only at 40% of your true capacity. He uses this mindset to push through fatigue and keep going far beyond the point where most would stop.
• No excuses and no days off: Unless physically unable, he trains every single day. Even active recovery sessions are treated seriously. He doesn’t let soreness, weather, or mood change his schedule.
• Taking souls: This is his mindset during competition. It means pushing harder than everyone else and using pain as fuel to outlast others. He sees it as a mental game where suffering longer gives him the edge.
• Accountability mirror: A daily habit where he looks in the mirror and calls himself out for any weakness or failure. Instead of hiding from flaws, he faces them and works harder to improve every day.

Mental strength is what powers his workout routine. His mindset makes his training consistent, even when the conditions or motivation aren’t perfect.

Workout Supplements

While Goggins relies heavily on discipline and training volume, he still uses basic supplements to support performance and recovery. His approach is simple: fuel the body to keep going and repair what gets broken down. There are no shortcuts, but the right support can help him stay consistent through intense effort.

• Protein shakes and amino acids: After tough sessions, he often drinks protein shakes enriched with essential amino acids to support muscle recovery. These help his body repair quickly, especially when training multiple times per day or running in a fasted state.
• Multivitamin: To cover the stress placed on his system, he takes a daily multivitamin. This helps fill any nutritional gaps, supports the immune system, and keeps overall energy levels stable throughout long training blocks.
• Creatine: Known for boosting strength and muscular endurance, creatine is part of his routine to help push through heavy strength training and support energy output during long workouts.
• Omega-3 (Fish Oil): He uses fish oil for joint and heart health. Omega-3s also help with inflammation, which can build up quickly when doing high mileage and daily strength sessions.
• Magnesium and Vitamin D: These two are common in his supplement stack. Magnesium helps with muscle recovery, sleep quality, and preventing cramps. Vitamin D supports bone strength and immune function, which are essential for keeping his body running at full capacity.
• Caffeine: Before difficult runs or strength sessions, he sometimes takes caffeine for a boost in focus and energy. It’s one of the few aids he uses for performance, typically through coffee or simple energy drinks.

While his workout routine is built around grit and volume, these supplements help him recover faster and perform better. They don’t replace the work, but they allow him to handle more of it.

Weekly Training Plan

David Goggins doesn’t rely on a typical rest-based training model. Instead, he pushes through fatigue, stacking both endurance and strength sessions across the week. His workout plan is demanding, but it’s built to develop both mental resilience and serious conditioning. From running on tired legs to doubling up on sessions in one day, his weekly schedule is designed to test limits.

• Monday – Long-Distance Running: He kicks off the week with a long endurance run, focusing on gradually increasing time or distance. These runs aren’t just for physical stamina, they build mental toughness. Adding 10 to 15 extra minutes each week helps push the boundaries of what the body can handle while improving aerobic capacity.
• Tuesday – Bodyweight Strength Training: This day is packed with high-rep circuits using push-ups, pull-ups, and sit-ups. He cycles through these movements in multiple rounds, training upper body strength and muscular endurance without relying on gym equipment. It also keeps the body light and agile for running-heavy days.
• Wednesday – Second Long Run: Another challenging run is added midweek to simulate race fatigue. He often trains on tired legs to condition himself for back-to-back endurance days. These sessions aren’t about speed, they’re about maintaining effort even when recovery is incomplete.
• Thursday – Heavy Weightlifting: He shifts to gym-based strength with big lifts like squats, deadlifts, and bench press. The focus here is on developing power and maintaining muscle mass. Using heavy weights under controlled form builds raw strength that supports long-distance running by protecting joints and improving core stability.
• Friday – Cross-Training Cardio: This session involves lower-impact cardio like cycling or swimming. It offers relief for overworked joints while still working the cardiovascular system. These workouts also serve as a reset after heavy impact days and keep the training volume high without risking injury.
• Saturday – Two Sessions: He typically runs in the morning and adds a strength workout in the evening. These double sessions mimic real race demands and teach the body to function through exhaustion. The split also helps develop both endurance and muscular output in a single day.
• Sunday – Moderate Endurance Mix: He combines a lighter run in the morning with a cycling session later in the day. Sometimes this serves as active recovery, helping flush out soreness from the legs. Even on these lighter days, he keeps the overall volume high to maintain consistency.
• Every Day – Recovery and Maintenance: Despite no full rest days, he prioritizes recovery tools like stretching, foam rolling, massage, and ice baths. He usually spends hours each night on mobility work to stay functional. This recovery process is treated with the same seriousness as workouts and is key to avoiding breakdowns.

What sets the David Goggins workout routine apart is the relentless pace. His schedule doesn’t leave room for excuses, only effort. For anyone following his workout plan, the mindset matters as much as the miles.

It takes relentless self-discipline to schedule suffering into your day, every day.

Running

Running is more than just cardio in Goggins’ world. It’s the core of his physical training and a daily mental test. He doesn’t run for leisure or relaxation. He runs to stay sharp, push limits, and build resilience with every mile.

• Daily mileage: He often runs over 10 miles each morning, with peak training days reaching up to 20 or even 30 miles. These runs are the first major effort of the day and are non-negotiable.
• High weekly volume: His total mileage can exceed 100 miles per week. This level of volume keeps his endurance high and helps prepare him for events like ultramarathons or long-distance races.
• Mental training: Goggins uses running to build mental toughness. Running while exhausted, sore, or in extreme weather pushes him to break past comfort and develop grit.
• Running fasted: Many of his early runs are done before his first meal. This adds another layer of difficulty and trains his body to perform without relying on immediate energy sources.
• Varied conditions: He often runs in challenging environments, including extreme heat or cold. These uncomfortable conditions are intentional, designed to test his focus and discipline.

Long-distance running is one of the most demanding parts of the David Goggins cardio workout. It’s how he builds not just stamina, but mental resilience through repetition and discomfort.

Cycling

Goggins doesn’t use a bike for rest. For him, cycling is another way to stay active, increase endurance, and train during times others would slow down. It’s part of his daily structure, often layered around long runs and strength sessions to keep his total workload high.

• Commute-based training: He often uses a 25-mile bike ride as transportation, riding to and from work as part of his daily training. This adds significant mileage without needing extra blocks of gym time.
• Morning and evening sessions: On certain days, he adds both a morning and evening ride to his routine. These rides sandwich his other workouts, allowing him to stay active for most of the day.
• Low-impact endurance: Cycling lets him keep up cardio volume while reducing stress on his joints. It gives his legs a break from the pounding of running but still challenges his heart and lungs.
• Recovery support: The steady movement of cycling helps with circulation, which can aid in muscle recovery. He uses it to stay loose between harder workouts.
• Mental edge: Choosing to bike when others would drive or rest adds another layer of discipline. It’s not just about training more, but training with intention even during the less intense moments.

By mixing in cycling alongside running and strength work, his exercise routine builds stamina while allowing just enough relief to keep going day after day.

Swimming

Even though David Goggins is known for pushing limits, not every part of his routine comes easy. Swimming is one of the activities he openly dislikes, but that’s exactly why he includes it.

• Mental discipline practice: Goggins uses swimming as a way to challenge his mindset, intentionally choosing activities that make him uncomfortable to build mental toughness.
• Low-impact endurance training: Swimming gives him a break from the pounding effects of running, allowing him to maintain aerobic performance without stressing his knees or joints.
• Full-body conditioning: Each swim session works the upper body, lower body, and core at the same time, offering balanced muscular development and improved coordination.
• Cross-training variation: By rotating between swimming, running, and cycling, he reduces the risk of overuse injuries and keeps his training from becoming repetitive or predictable.

Swimming might not be his favorite, but David Goggins uses it as a tool to stay physically strong and mentally unbreakable which is true to the spirit of his workout routine.

Bodyweight Exercises

Goggins doesn’t rely on fancy gym equipment. Instead, he sticks with movements that push his limits using just his body weight. The focus is on doing more, not making things more complicated.

• Push-ups and sit-ups in high numbers: He often performs hundreds of reps, sometimes in a single workout, to build muscular endurance and core strength without needing weights.
• Pull-up workouts to test grip and upper body: Known for once holding the pull-up world record, he continues to include long sets of pull-ups to maintain and challenge his back, arms, and grip.
• Air squats and walking lunges: Lower body movements like these are repeated for long sets, helping him condition his legs while also testing his ability to stay mentally locked in through pain and fatigue.
• Circuit-style bodyweight sessions: He often strings these movements together into circuits, pushing through them nonstop for long durations to simulate the demands of endurance events.

This part of the David Goggins workout plan shows how powerful consistency and mental grit can be, even with the most basic movements.

Weightlifting

Along with cardio and bodyweight training, Goggins uses classic barbell and dumbbell lifts to stay physically strong. His weight sessions focus more on toughness and power than traditional bodybuilding aesthetics.

• Heavy deadlifts in short sets: Goggins typically performs 3 sets of 10 reps, focusing on proper form and high effort. This builds strength in his back, legs, and grip while also reinforcing discipline under fatigue.
• Weighted pull-ups for upper body strength: When possible, he adds extra weight using a belt or weighted vest. He usually does 3 sets of 5 reps, pushing to failure on the last set. This approach challenges his lats, biceps, and mental endurance.
• Squats done with intensity and volume: His plan often includes 5 sets of 5 reps, using heavy weights that demand both physical strength and mental toughness. Squats are one of his go-to lifts for total-body power.
• Lunges with added resistance: He includes 3 sets of 12 reps, holding weights or using a barbell. These help develop balance, coordination, and leg strength that supports his long-distance running.
• Push-ups using external load: High-rep sets like 5×25 are part of his routine. He’ll place a weighted plate on his back or elevate his feet to increase difficulty, targeting chest, triceps, and core stability.
• Planned rest periods: Goggins rests for around 3 minutes between sets, enough time to recover but not enough to fully relax. This keeps the pressure high throughout the workout and trains resilience under stress.

This strength-focused part of his exercise plan helps him stay durable and powerful without relying on long or complicated gym sessions.

Core Work

Core strength plays a steady role in Goggins’ training, supporting his performance across running, lifting, and calisthenics. His approach favors consistency, simple moves, and high-effort output.

• Oblique crunches on a stability ball: Helps build control and strength through the sides of the core, often done in higher reps to keep the muscles under tension longer.
• Russian sit-ups for deeper core engagement: Focuses on rotating the torso, which strengthens internal muscles often missed by standard sit-ups.
• V-ups to hit upper and lower abs: Combines leg and upper-body lifts in a single motion, building coordination while keeping the abs under load.
• Broomstick twists for trunk rotation: Performed standing or seated, these are used to build endurance in the midsection while also improving movement in the spine and hips.
• Sit-ups in large volumes for endurance: Goggins is known to knock out hundreds per session, pushing his abs to match the intensity of the rest of his routine.

This kind of core work gives structure to his exercise routine, reinforcing Goggins’ ability to stay consistent through long-distance efforts and strength-heavy sessions.

Stretching & Mobility

After pushing his body through long runs and strength sessions, Goggins treats stretching as a non-negotiable part of recovery. It’s not something he adds occasionally, it’s built into his routine every single day.

• Nightly stretching sessions: Goggins spends close to two hours each night working through full-body stretches, focusing on hips, back, and legs to keep his range of motion intact.
• Mobility drills for recovery: He uses slow, controlled movements to keep joints mobile and reduce the stiffness that builds from intense workouts.
• Foam rolling and soft tissue work: Helps relieve tension from overused muscles and supports better movement the next day.
• Stretching to prevent injury: Early in his training, Goggins ignored mobility work and faced injuries. Since then, he’s stayed consistent to avoid setbacks.
• Consistency over intensity: Even after long races or weight sessions, he rarely skips his stretching, sticking with it almost every day for years.

Adding daily mobility work into the David Goggins workout routine shows how much value he places on staying functional and avoiding injury over the long term.