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SEAL Preparation Routine (Strength/Core)
General
Intermediate
Body
Plan Details
The SEAL Preparation Routine (Strength/Core) routine is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper/Core
Est. 121 min
17 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sit-Up
3 Sets x 30 Reps
Plank
3 Sets
Side Bridge
3 Sets
Bird Dog
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 30 Reps
Bird Dog
3 Sets x 30 Reps
Tue
Lower/Push-Sit-Pull
Est. 86 min
9 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Push-Up
5 Sets x 40 Reps
Sit-Up
5 Sets x 40 Reps
Pull-Up
5 Sets x 6 Reps
Wed
Core/Push-Sit-Pull
Est. 71 min
8 exercises
Sit-Up
5 Sets x 40 Reps
Plank
3 Sets
Side Bridge
3 Sets
Bird Dog
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 30 Reps
Bird Dog
3 Sets x 30 Reps
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Thu
Core/Push-Sit-Pull
Est. 71 min
8 exercises
Sit-Up
5 Sets x 40 Reps
Plank
3 Sets
Side Bridge
3 Sets
Bird Dog
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 30 Reps
Bird Dog
3 Sets x 30 Reps
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Fri
Upper/Core
Est. 121 min
17 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Sit-Up
3 Sets x 30 Reps
Plank
3 Sets
Side Bridge
3 Sets
Bird Dog
3 Sets x 12 Reps
Windshield Wipers
3 Sets x 30 Reps
Bird Dog
3 Sets x 30 Reps
Sat
Lower/Push-Sit-Pull
Est. 86 min
9 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Push-Up
5 Sets x 40 Reps
Sit-Up
5 Sets x 40 Reps
Pull-Up
5 Sets x 6 Reps
