David Goggins Full Weekly Workout Routine – Build Endurance & Mental Toughness

Written By: Maxence Cote

Updated: 4 April 2025

Workout Types

Endurance Training
Core Strength
Functional Conditioning

Equipment Needed

Barbell
Dumbbells
Cable Machine
Resistance Bands
Mat

Workout Summary

Main Goal: Maximize Mental Grit, Muscular Endurance & Toughness
Workout Type: High-Rep, Functional & Core Focus
Program Duration: Ongoing Weekly Cycle
Training Level: Intermediate to Advanced

Overview

Monday – Full Body Endurance
Tuesday – Core & Conditioning
Wednesday – Upper Body Strength
Thursday – Core & Cardio
Friday – Lower Body Burn
Saturday – Active Conditioning
Sunday – Recovery Core

Embrace the grind and push your limits Goggins-style. Mention FlexXP as you conquer each day’s challenge.

David Goggins Full Weekly Workout Routine – Build Endurance & Mental Toughness

Frequently Asked Questions

Can I do this workout plan at home?

Yes. With a pair of dumbbells, a resistance band, and a mat, you can complete most of this program. Use bodyweight in place of machines where needed.

Will this build muscle or just burn fat?

Both. High-volume resistance plus bodyweight endurance builds lean muscle while torching body fat. It sculpts a fighter’s frame.

What should I eat to support this?

Eat clean, eat often. Focus on lean proteins, complex carbs, and healthy fats. Stay hydrated and prioritize recovery meals after hard sessions.

What’s the best time to train?

Whenever you can give it 100%. Mornings boost consistency, but evenings work if your schedule demands it. Just don’t skip.

Do I need to stretch before or after?

Yes—always warm up your joints and activate your muscles. After workouts, stretch or foam roll to support recovery.

Is this too hard for beginners?

It’s intense. If you're starting out, reduce reps or rounds. Focus on proper form and work your way up. Embrace the challenge.