Hell Week – The Navy SEAL Workout

Welcome to Hell Week – Navy SEAL Workout, a BUD/S-lite trial designed to break your excuses, not your body. The closest you’ll get to BUD/S without a shaved head and a wetsuit full of sand. Run. Swim. Grind. Survive. Earn your place.

Click below to skip the introduction and go straight to the workouts!

Table of Contents

Introduction

🦅🔱 America’s Elite Maritime Commandos

Welcome to Hell Week, our adapted version of the Navy SEALs’ physical conditioning programme — a crucible designed to push you beyond exhaustion, break your limits, and build resilience that can’t be faked. These sessions take the philosophy of SEAL training — relentless grit, teamwork, and mental control under chaos — and turn it into a test for both body and will.

SEAL teams. Operating in all environments.

🌊 Special Operations at Sea, Air, and Land

The United States Navy SEALs — Sea, Air, and Land Teams — are the elite maritime special operations force of the U.S. Navy. Their roots stretch back to World War II, where the Amphibious Scouts and Raiders executed covert reconnaissance and sabotage missions before major invasions like Operation TORCH in North Africa and Normandy before D-Day.

Today’s SEALs operate in every environment imaginable — sea, air, and land — carrying out missions beyond the reach of conventional military units. From the jungles of Vietnam to the deserts of Iraq and the mountains of Afghanistan, SEAL teams specialise in small-unit amphibious warfare, surgical strikes, and direct-action missions under extreme conditions.

💪 BUD/S – The Forge of the SEALs

Before a SEAL ever enters combat, they must survive Basic Underwater Demolition/SEAL training — better known as BUD/S. This gruelling 24-week programme is followed by Airborne School and the 26-week SEAL Qualification Course.

BUD/S is divided into three phases:

• Phase 1: Physical conditioning, mental resilience, and teamwork.
• Phase 2: Diving and underwater operations.
• Phase 3: Land warfare and tactical mastery.

None stop exercises. Less than 4 hrs of sleep during the entire week! What’s not to like?

But it’s the first phase — and particularly Hell Week — that defines who makes it and who breaks.

🔥 Hell Week – The Breaking Point

Hell Week begins at sundown on Sunday and ends late Friday — five days and nights of continuous training with less than four hours of total sleep. Candidates endure non-stop exercises: surf torture, long runs in wet sand, timed drills, and endless log carries, all under constant pressure from instructors.

It’s not just about strength — it’s about control. Every evolution is designed to test composure under fatigue, teamwork under stress, and mental clarity under chaos. Most won’t finish. Those who do emerge rebuilt — colder, calmer, harder.

🔥 Hell Week Programme Overview

🎯 Objectives

At BUD/S, the instructors’ mission is simple: forge candidates into combat-ready operators who can run, jump, climb, swim, and carry heavy loads with ruthless efficiency. Their focus is peak functional fitness, and that will be our goal as well.

To mirror that standard, this programme targets:

• Speed.
• Agility.
• Muscular endurance.
• Explosive power.

Of course, the average GI Joe or Jane has a job, family, and a spine that would snap in half attempting real SEAL daily training volumes. SEAL candidates are built differently — physically, mentally, and spiritually. Most civilians would break long before breakfast.

But that doesn’t mean we can’t use their framework for inspiration.

This post delivers a BUD/S-lite system, designed to push you, challenge you, and build a tougher, fitter, more capable version of yourself — without destroying your joints, career, or marriage.

Each block ends with a Hell Week challenge… a civilian-safe taste of the storm.

📘 The Programme

🗓️ Programme Structure

Featured below are two BUD/S-lite programmes, each designed as a five-week block.

🗓️ Structure

• Each 5-week block includes:

• 5 training days per week.
• 2 rest days.
• 3 daily training components.

🗓️ Daily Format (Mon–Fri)

1. The ‘Grinder’ – AM Session: Run + Resistance + Callisthenics – Your morning begins with functional conditioning: running, strength work, and classic BUD/S-style calisthenics.
2. Daytime Callisthenics “On the Clock”
   Simple bodyweight exercises performed throughout your workday — low-impact but high-frequency, mimicking the constant movement of SEAL training.
3. Drown-Proofing – PM Session: Swimming – Evening sessions use swimming and water confidence drills to develop stamina, breathing control, and mental toughness.

💀 Week 5: Hell Week

The fifth week of each block is your personal Hell Week — a test of grit, discipline, and refusal to quit. Push yourself as hard as you can. Go hard or go home.

You won’t match the real thing — nobody outside Coronado ever will — but you’ll earn your own version of it.

BUDS-Lite Programme 1

🏴‍☠️ The Grinder — Morning Conditioning I

Before we dive in, remember this phase is split into two parts:
🏃 Morning Run (Steady-State) and 💪 Morning Strength & Conditioning — each designed to push a different part of your engine.

Grinder Pt I

🏃 Morning Run (Steady-State)

The first part of morning conditioning is a steady state morning run.  The weekly total distances will be gradually increased. For the first few weeks, the distance is the same, but in later weeks the distance changes so do check.

New recruits putting the miles in.

📅 Week-by-Week Mileage

📌 Week 1

Distance: 2 miles per run
Days: Monday, Wednesday, Friday
Total: 6 miles.

📌 Week 2

Distance: 2 miles per run.
Days: Monday, Wednesday, Friday.
Total: 6 miles.

📌 Week 3

Distance: 3 miles per run.
Days: Monday, Wednesday, Friday.
Total: 9 miles.

📌 Week 4

Distances:

• Monday: 2 miles.
• Tuesday: 3 miles.
• Thursday: 4 miles.
• Friday: 2 miles.
  

Total: 11 miles.

🔥 Hell Week

Distances:

• Monday: 4 miles.
• Tuesday: 4 miles.
• Thursday: 5 miles.
• Friday: 3 miles.

Total: 16 miles

Grinder Pt II

💪 Morning Strength & Conditioning

Below is your daily resistance + bodyweight programme for all five weeks of BUD/S-Lite. Work at 70–75% of your 1RPM, increasing weight gradually as the weeks progress. Find a sustainable level and push it forward week by week.

Your progression strategy:

• Add small weight increases as you adapt.
• Add +1 rep per week to each movement where possible.

From Monday, Tuesday, Thursday, and Friday, avoid going too heavy — the goal here is muscular endurance, not max strength. There’s a lot of volume across the coming weeks, so pace yourself, stay disciplined, and remain consistent.

Monday — Morning Strength & Conditioning

1. Superset: a) Sprints (20 yards minimum) → b) Burpees: 10 reps. Rest: 2 minutes.
2. Chin-Ups: 3 × 12 reps. Rest: 1 minute.
3. Barbell Chest Press: 3 × 12 reps. Rest: 1 minute.
4. Barbell Military Press: 3 × 12 reps. Rest: 1 minute.
5. Back Hyperextensions: 3 × 12 reps. Rest: 1 minute.
6. Superset: a) Weighted Abdominal Crunches (Plate): 3 × 12 → b) Plank w/ Shoulder Taps: 1 minute. Rest: 30 seconds.
7. Superset: a) In & Out Abs: 3 × 12 → b) Reverse Crunches: 3 × 12. Rest: 1 minute.
8. Run: 2-mile steady-state jog.

Tuesday — Morning Strength & Conditioning

1. Barbell Clean & Press: 3 × 10 reps. Rest: 1 minute.
2. Superset: a) Sandbag Shouldering: 3 × 10 → b) Explosive Push-Ups: 3 × 10. Rest: 1 minute.
3. Superset: a) TRX Chest Press: 3 × 12 → b) TRX Back Rows: 3 × 12. Rest: 1 minute.
4. Superset: a) Weighted Lunges: 4 × 20 (10 each leg) → b) Box Jumps: 4 × 10. Rest: 30 seconds.
5. Superset: a) TRX Pendulums: 45 sec → b) TRX Buzzsaw Planks: 45 sec. Rounds: 3. Rest: 1 minute.
6. Sprint Intervals: 8 × 25-yard sprints. Recovery: 1-minute jog between sprints.

Wednesday — Morning Strength & Conditioning

1. Barbell or Hex-Bar Deadlift: 4 × 12 reps. Rest: 2 minutes.
2. Superset: a) Zercher Squats: 4 × 10 → b) Straight-Leg Deadlifts: 4 × 10. Rest: 2 minutes.
3. Wide-Grip Pull-Ups: 3 × max reps (aim for 5/8/10/12/15 progression). Rest: 2 minutes.
4. Triple Set (Dumbbell Chest Press):
   1. 45° Incline: 6 reps
   2. 30° Incline: 6 reps
   3. Flat Bench: 6 reps
      Total: 18 reps × 4 rounds. Rest: 1 minute.
5. Superset: a) Sandbag Push-Up + Drag Through: 4 × 12 → b) Loaded Step-Ups (DB/KB): 4 × 12. Rest: 1 minute.
6. Superset: a) Scissor Kicks: 60 reps (30 each leg) → b) Leg Raises: 3 × 12.
7. Hanging Knee Raises: 3 × 20 reps. Rest: 1 minute.
8. Run: 2-mile steady-state jog.

Thursday — Morning Strength & Conditioning

1. Barbell Military Press: 4 × 10 reps. Rest: 1 minute.
2. Giant Set (Shoulders):
   • Front Raises: 8 reps
   • Side Raises: 8 reps
   • Rear Deltoid Raises: 8 reps
   • Overhead Press: 8 reps
     Rounds: 3. Rest: 1 minute after each full sequence.

      

3. Barbell Back Squat: 4 × 10 reps. Rest: 1 minute.
4. Superset: a) Fast BW Calf Raises: 4 × 20 → b) Weighted Calf Raises: 4 × 10. Rest: 1 minute.
5. Triple Set (Barbell Curls – Inner/Middle/Outer Grips): 4 × 10–15 each grip. No rest within set; 1 minute between full triples.
6. TRX Bulgarian Split Squat: 4 × 10 each leg. Rest: 30 seconds.
7. Superset: a) Sandbag/DB Overhead Triceps Extension: 4 × 10–15 → b) Parallel Bar Dips: 4 × 10–15. Rest: 1 minute.
8. Superset: a) TRX Pendulum Swings: 4 × 10 → b) TRX Oblique Pendulum Crunch: 4 × 10 (L+R = 1). Rest: 1 minute.
9. Superset: a) Sled Pull: 4 × lengths → b) Farmers Walk (DB/KB): 2 × lengths.

Friday — Morning Strength & Conditioning

Perform 3-5 rounds. Keep the rest to around 1-2 minutes total between each round.

1. Superset: a) Push-Ups: 20 reps → b) Bodyweight Squats: 20 reps.
2. Superset: a) Pull-Ups: 10 reps → b) Walking Lunges: 10 each leg.
3. Dips (Parallel Bar or Bench): 10 reps.
4. Short Sprints / Shuttle Runs: 4 rounds, mixed distances.
5. Superset: a) Weighted Abdominal Crunches: 20 reps → b) Plank: 1 minute.
6. Superset: a) Burpees: 15 reps → b) Mountain Climbers: 15 reps. Rest: 30 seconds between sets.

💼 Daily Physical Training (PT) – 1

Recruits undergoing BUDS physical conditioning.

🎯 Physical Training (PT) - Daily Goals

These are your Daily PT Goals — quick-hit drills you must squeeze in during your workday.
Do them all at once, or scatter them hourly. Doesn’t matter — just get them done.
Intensity increases each week.

📅 Week 1

1. Pushups: 4 x 15 reps.
2. Sit-ups: 4 x 20 reps.
3. Pull-ups: 3 x 3 reps.

📅 Week 2

1. Pushups: 4 x 15 reps.
2. Sit-ups: 4 x 20 reps.
3. Pull-ups: 3 x 3 reps.

📅 Week 3

1. Pushups: 5 x 25 reps.
2. Sit-ups: 5 x 25 reps.
3. Pull-ups: 3 x 4 reps.

📅 Week 4

1. Pushups: 6 x 25 reps.
2. Sit-ups: 6 x 25 reps.
3. Pull-ups: 2 x 8 reps.

🔥 Hell Week

1. Pushups: 6 x 30 reps.
2. Sit-ups: 6 x 30 reps.
3. Pull-ups: 2 x 10 reps.

📌 Perform these exercises during your workday every Monday, Wednesday, and Friday.

🌊 Evening Swimming – Drown Proofing – 1

A pleasant morning dip in the North Pacific.

🎯 Drown Proofing - Daily Goals

Like the morning runs, the workload increases gradually as the programme progresses.

📅 Week 1

Swim continuously for 15 minutes.

📅 Week 2

Swim continuously for 25 minutes.

📅 Week 3

Swim continuously for 35 minutes.

📅 Week 4

Swim continuously for 45 minutes.

🔥 Hell Week

Swim continuously for 60 minutes.

A final cardio challenge at the end of your day!

📌 Notes

If you have access to a pool, swim every day you can, for as long as time permits.
If you don’t have a pool, cycle for twice the duration of the prescribed swim.
Get that cardio in.

Enjoying the Workout? You may also want to try some of our other Warrior Workouts!!

Workouts for the Elite only – Not for the fainthearted!!

BUDS-Lite Programme 2 (Advanced)

Before we dive in, remember this phase is split into two parts:
🏃 Morning Run (Steady-State) and 💪 Morning Strength & Conditioning — each designed to push a different part of your engine. 

🦅 ‘The Grinder’ – Morning Conditioning 2

Grinder Pt I

🏃 Morning Run (Steady-State)

The morning run remains the backbone of your conditioning. Distances climb steadily each week, building the kind of uncompromising endurance needed for sustained operational output.

Miles and miles and miles and…

📅 Week-by-Week Mileage

📌 Week 1

Distance: 2 miles per run
Days: Monday, Wednesday, Friday
Total: 6 miles

📌 Week 2

Distance: 2 miles per run
Days: Monday, Wednesday, Friday
Total: 6 miles

📌 Week 3

Distance: 3 miles per run
Days: Monday, Wednesday, Friday
Total: 9 miles

📌 Week 4

Distances:

• Monday: 2 miles.
• Tuesday: 3 miles.
• Thursday: 4 miles.
• Friday: 2 miles.

 Total: 11 miles

🔥 Hell Week

Distances:

• Monday: 4 miles.
• Tuesday: 4 miles.
• Thursday: 5 miles.
• Friday: 3 miles.

 Total: 16 miles

Grinder Pt II

💪 Morning Strength & Conditioning

Below is your daily resistance + bodyweight programme for all five weeks of BUD/S-Lite. Work at 70–75% of your 1RPM, increasing weight gradually as the weeks progress. Find a sustainable level and push it forward week by week.

Your progression strategy:

• Add small weight increases as you adapt.
• Add +1 rep per week to each movement where possible.

From Monday, Tuesday, Thursday, and Friday, avoid going too heavy — the goal here is muscular endurance, not max strength. There’s a lot of volume across the coming weeks, so pace yourself, stay disciplined, and remain consistent.

Monday — Morning Strength & Conditioning

1. Sprints (at least 25 yards) – 8 x rounds. 2 minutes rest.
2. Dumbbell ‘Man-makers – AMRAP 1-minute rounds x 4 1-minute rest.
3. Pull-ups – 3 x 8/12.  1-minute rest between each set.
4. Superset: TRX Chest Press Variations – 10 x Chest Press then 10 x ‘Clock’ Press. 10 reps of each x4 rounds. 1-minute rest.
5. Superset: Incline and Decline pushups – 3 x 10 reps of each. 2-minutes rest.
6. Sandbag Back Rows – 3 x 10/15.  1-minute rest.
7. Burpees – 3 x 12.  1-minute rest.
8. Bear crawl with Sandbag drag -x 20 yards x4 rounds.
9. Scissor kicks (x 60 reps – 30 kicks each leg) and reverse crunches (x 15 reps) x 4 rounds.
10. 2 mile jog steady state.

Tuesday — Morning Strength & Conditioning

1. Sandbag Jump Squats or Box Jumps – 4 x 10. 30 secs rest between rounds.
2. Superset: Tyre flips x AMRAP 1 minute. Tyre Carries x 25 yards. 4 x rounds. 1-minute rest.
3. Superset: Sandbag Lunge with rotation – 10 reps each leg. Sandbag get-ups 5 x reps each side. 4 x rounds. 1-minute rest.
4. Dumbbell or Kettlebell Flat Bench Press – 3 x 10. 3min rest. (Use a heavier weight to challenge your Strength – approx 80-85 1RPM).
5. Superset: Battleropes ‘waves’ for 30 seconds. Explosive push-ups – 3 x 10. x4 rounds.
6. Shoulder tap Plank – x 1 minute. x4 rounds.
7. Side planks Left and Right – 4 x 45 seconds each side.
8. Sprint Intervals: a total of 8 sprints with 1-minute rests.

Wednesday — Morning Strength & Conditioning

1. Barbell Back Squat – 4 x 10/15 reps. 2 minutes rest.
2. Superset: Machine single Leg Presses. Lunge jumps – 4 x 10 reps. (10 reps each leg for the presses). 2 minutes rest.
3. Superset: Romanian Deadlift and Squat holds – 4 x 10 reps deadlifts/45 seconds for squat holds.  2 minutes rest.
4. Wide grip pull ups – 3 x 10/15. 1-minute rest.
5. Row variation. (Sandbag, Inverted, Dumbbell or TRX) – 4 x 10 reps. 2 minutes rest.
6. Superset: Dumbbell chest press – 12 reps. Using a 45-degree incline on the bench.  6 heavy-weight reps. 6 light-weight reps. Wide pushups immediately afterwards x 10 reps (2 minutes rest).
7. Superset: TRX Mountain climbers and TRX pike – 4 x 45 seconds rounds for each exercise. 1-minute rest.
8. Superset: Hanging leg raises – 3 x 15-20.  Crocodile Walks x45 seconds. x 4 rounds for each exercise. 1-minute rest.
9. 2 mile jog steady state.

Thursday — Morning Strength & Conditioning

1. Machine Lat Pulldowns – 4 x 10/15. 1 minutes rest.
2. Dumbbell/kettlebell ‘Arnold’ shoulder press – 4×10/15. 1 minutes rest.
3. Superset: TRX Pistol Squats and TRX Bulgarian Split Squats – 4 x 10 each leg per exercise. 30 seconds rest.
4. Superset: Chin-ups – 4 x 8 reps. Triceps Push ups – 4 x 10 reps. 2-minutes rest.
5. Superset: Sandbag shouldering (1-minute AMRAP) and Sandbag Frog jumps to one side of the room. Jog back with a sandbag on your shoulder. Start again. No rest. x 4 rounds.
6. Kettlebell Side Lunges – 4 x 10 reps each leg. 1 minutes rest.
7. Superset: Bear crawls (20 yards) and Medicine Ball slams x 15 reps. 4 x rounds. 1 minutes rest.
8. Alternate Sled Push and Farmers walk with heavy Dumbbells/Kettlebells – 40 yards each. 4 x rounds. No rest.

Friday — Morning Strength & Conditioning

Perform 3–5 rounds. Keep total rest 1–2 minutes between rounds.

1. Superset: Pushups – x 20 reps and Bodyweight Squats x 20 reps.
2. Superset: Chin-ups x 10 reps and walking lunges x 10 reps each leg.
3. Bodyweight triceps extension – x 10 reps.
4. Short sprints. Shuttle runs. Varied lengths. x 4 rounds
5. Superset: Weighted abdominal crunches – x 20 reps and weighted planks x 1 minutes.
6. Superset: Burpees and Mountain Climbers – x 15 reps of each. 30 seconds rest between sets.

💼 Daily Physical Training (PT) – 2

🎯 Physical Training (PT) - Daily Goals

These are your Daily PT Goals — quick-hit drills you must squeeze in during your workday.
Do them all at once, or scatter them hourly. Doesn’t matter — just get them done.
Intensity increases each week.

These are exercises that you have to squeeze in somewhere throughout your working day! Undertake them all at once on your lunch break or throw them in every hour on the hour.  It does not matter, just make sure you get them done! Like the other sections of the programme, they increase in intensity as the week go on.

It’s that time again!

📅 Week 1

1. Pushups: 5 x 20 reps.
2. Sit-ups: 5 x 25 reps.
3. Bodyweight Squats: 5 x 20 reps.
4. Triceps Dips: 5 x 15 reps.

📅 Week 2

1. Pushups: 6 x 20 reps.
2. Sit-ups: 6 x 25 reps.
3. Bodyweight Squats: 6 x 20 reps.
4. Triceps Dips: 6 x 15 reps.

📅 Week 3

1. Pushups: 7 x 20 reps.
2. Sit-ups: 7 x 25 reps.
3. BW Squats: 7 x 20 reps
4. Triceps Dips: 7 x 15 reps.

📅 Week 4

1. Pushups: 8 x 20 reps.
2. Sit-ups: 8 x 25 reps.
3. Bodyweight Squats: 8 x 20 reps.
4. Triceps Dips: 8 x 15 reps.

🔥 Hell Week

1. Pushups: 10 x 20 reps.
2. Sit-ups: 10 x 25 reps.
3. Bodyweight Squats: 10 x 20 reps.
4. Triceps Dips: 10 x 15 reps.

📌 Perform these exercises during your workday every Monday, Wednesday, and Friday.

🌊 Evening Swimming – Drown Proofing – 2

Like the morning runs, the workload increases gradually after the first week.

Relax! Our Buds-Lite programme is not this harsh!! Just need you to swim. Lots and lots!

🎯 Drown Proofing - Daily Goals

Like the morning runs, the workload increases gradually as the programme progresses.

📅 Week 1

Swim continuously for 30 minutes.

📅 Week 2

Swim continuously for 40 minutes.

📅 Week 3

Swim continuously for 50 minutes.

📅 Week 4

Swim continuously for 60 minutes.

🔥 Hell Week

Swim continuously for 70 minutes.

And… more swimming… in you go!

📌 Notes

If you have access to a pool, swim every day you can, for as long as time permits.
If you don’t have a pool, cycle for twice the duration of the prescribed swim.
Get that cardio in.

💠 Post-Training

Throughout the programme, make sure you warm up and cool down properly to protect joints and maintain performance. Your calorie intake needs to rise with the workload — you must eat more to support recovery and output. Prioritise protein, good fats, micronutrient-rich foods, and recovery carbohydrates. Stay on top of hydration: drink water throughout the day.

🔔 A Final Note — Ringing the Bell

During Hell Week, BUD/S instructors constantly remind candidates they can Drop-On-Request (DOR) at any time by ringing the brass bell that hangs prominently for all to see. It’s the symbol of quitting. As you fight through your own Hell Week, remember why you started. Work hard. Push through. Don’t ring that bell.

Don’t do it!!

What's that? You didn't Ring the Bell?

Did you make it to the end of the programme?

Workout Complete!!

Congratulations! You have passed our BUDS-Lite training programme! Maybe you are ready for the real thing??

📘 Appendix — Navy SEAL Physical Screening Test (PST)

Could you meet the Navy SEAL Physical Screening Test standards?

Could YOU meet the standard?

To earn a Navy SEAL contract, candidates must hit the minimum PST requirements below — but the competitive scores are far higher.

🏊 Swim — 500 Yards

• Max allowed: 12:30.
• Competitive: 8–9 minutes.
• Rest 10 minutes before the next test.

💪 Push-ups — 2 Minutes

• Minimum: 42.
• Competitive: 100+.
• Perfect form only.
• Rest 2 minutes.

🌀 Sit-ups — 2 Minutes

• Minimum: 52.
• Competitive: 100+.
• Rest 2 minutes.

🧗 Pull-ups

• Minimum: 8 (no time limit, no releasing the bar).
• Competitive: 15–20.
• Rest 10 minutes.

🏃 1.5-Mile Run (Boots + Pants)

• Max allowed: 11:30
• Competitive: 9–10 minutes

🎧 Want the SEAL Mindset?

For deeper insight into the discipline, brutality, and psychology behind SEAL training, look into:

• David Goggins — “Stay Hard.”
• Jocko Willink — “Discipline Equals Freedom.”
  

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