Jocko Willink
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Former US navy seal Jocko Willink is now an author and hosts a podcast where he covers a wide range of topics.

He is constantly pushing the workout and training, informing everyone how it can alter their lives. He is also a fitness influencer for many individuals.

There will undoubtedly be many people interested in learning Jocko’s workout routine and diet when he is at his peak physical condition. So don’t worry; I’ll cover a lot of Jocko training, diet, and beginner-friendly advice in today’s article.

Jocko Willink Physical Data

Jocko Willink Height 1.8 Meters
Jocko Weight 235 Lbs
Jocko Age 48 Years
Others Under review

Jocko Willink Beginner’s Guide

Jocko always promotes exercise and fitness, as I previously stated. In the beginning, beginners who are just starting from level 0 and have never engaged in any form of exercise can perform these things.

Perform several dips, pushups, and pull-ups.

According to Jocko Willink, you must first develop some basic strength if you want to start lifting weights. Pull-ups, push-ups, and dips should therefore be your first exercises because they will help you get the necessary advantage and make you much stronger.

He added that we had to do this a lot during our training as naval seals. Running, pull-ups, crunches, and dips required four things.

Obtain a dips bar and a pull-up bar.

Additionally, avoid buying just a cheap bar when purchasing a pull-up or dips bar. You need a genuine bar, preferably a “212-inch pipe bar,” which can cost more than $1,000 but is necessary.

Jocko Willink

The gymnastics rings will do if you don’t want to buy a pull-up bar and dip bar.

One of the greatest alternatives is a set of gymnastics rings. By simply adjusting the height of the rings, you may execute exercises like Muscle-ups, dips, push-ups, pull-ups, and more.

Get some bumper plates and an Olympic rod.

Once you possess the required strength, according to Jocko Willink. You must purchase an Olympic rod so that you can carry out a variety of exercises, including squats, clean jerks, deadlifts, military presses, shrugs, etc.

Purchase a set of kettlebells.

There are several exercises you can do with a kettlebell, so you might want to include one on your list of things to buy. Examples are kettlebell swings, kettlebell squats, kettlebell snatches, kettlebell walking lunges, kettlebell bicep curls, kettlebell presses, etc.

Jocko Willink Exercise Program

There are many distinct exercises in the Jocko exercise routine. Brazilian jiu-jitsu is another martial art that Jocko practices and is a black belt in.

He still runs a lot as part of his routine since, as a former navy seal, he is used to doing plenty of cardio and running. He also does a lot of daily weight training.

Workout with Jocko Willink includes:


Jocko runs a lot as part of his cardio regimen. He gets up early, therefore the first thing he does when he gets up is gone for a run.

Jocko frequently performs a lot of sprints while running for almost 5 to 8 miles. It depends on his plans for that particular day. His body gains a tremendous amount of stamina and endurance from this cardiac activity.


Before beginning further intense training sessions, Jocko Willink also stretches. Find the stretch that works best for you; you are not required to perform any particular ones that he does. You can conduct a Google search for full-body stretches and choose the one you prefer to perform.

Strength Training

The Jocko Willink fitness regimen most likely wouldn’t be complete without weight training. He prefers to work out five days a week, working on various body regions each day.

He also wants to warm up for a few minutes before weight training to get his body ready for challenging activities. The entire weight training program shouldn’t take longer than 80 to 90 minutes to complete.

Mr. Jocko Willink Warm-Up Activities

Any activity, including extensive stretching and brief use of cardio equipment like a treadmill or elliptical machine, can be used as a warm-up.

Monday Exercise: Pull day Jocko Willink Workout

3 to 4 sets

10–15 repetitions

pause for 60 seconds

  • Lat pulldown
  • Back lat pulldown
  • Cable rows
  • One-Arm dumbbell rows
  • Pullovers
  • Bent over row
  • Bicep curls
  • Isolation curls
  • Preacher hammer curls
  • Barbell curls
  • Shrugs

Tuesday Push day, Jocko Willink’s workout

Workout: Push Day

3 to 4 sets

10–15 repetitions

pause for 60 seconds

  • Bench press
  • Incline bench press
  • Dumbbell press
  • Dumbbell flyes
  • Cable crossover
  • Tricep pushdown
  • Tricep extension
  • Tricep Dips
  • Skull crusher
  • Military press
  • Arnold press
  • Front raises

Wednesday Exercise for Jocko Willink: Lift

Workout: Lift

3 to 4 sets

10–15 repetitions

pause for 60 seconds

  • Deadlift
  • Snatch
  • Clean and jerk
  • Stiff-leg deadlift
  • Sled drag
  • Tire flip

Thursday Legs Jocko Willink Workout

Leg exercises

3 to 4 sets

10–15 repetitions

pause for 60 seconds

  • Weighted back squats
  • Weighted front squats
  • Leg press
  • Leg curls
  • Leg extension
  • Lunges
  • Weighted walking lunges
  • Calf raises
  • Donkey calf raises
  • Standing calf raises

Friday Exercise by Jocko Willink: Glutes

Workout: Glutes

3 to 4 sets

10–15 repetitions

pause for 60 seconds

  • Weighted Squats
  • Glute machine front squats
  • Hip thrust
  • Hip extension
  • Glute cable Kickbacks
  • Bridge kickback

Abs Workout by Jocko Willink

Jocko Willink advises performing crunches, a fundamental military exercise for abs. Perform crunches until your stomach starts to burn and you are unable to continue.

Jocko performs this exercise two to three times per week, and he just does it whenever he feels like it.

Jiu-jitsu in Brazil

He has a black belt in Brazilian jiu-jitsu, as we saw in the article. As a result, Jocko Willink trains extensively in Brazilian jiu-jitsu at least three times per week as part of his regimen.

As a result, after finishing his weight training session, he would head to the neighborhood fighting gym to practice with other fighters.

This is everything about the exercise regimen of Jocko Willink.

The Jocko Diet Regimen

Jocko follows a strict diet that calls for eating only natural, healthy foods every day, with no cheat meals. Additionally, he enjoys fasting for three days roughly four times a year and a day every two weeks. To stay hydrated and healthy, Jocko also consumes a lot of water.

The Jocko Willink Diet consists of:

Jocko Willink Breakfast Meal

  • Eggs
  • Tea
  • Fruits


  • Roots
  • Veggies or fruits

Jocko Willink Lunch Meal

  • Beef
  • Rice
  • Veggies


  • Eggs
  • Full fat milk

Jocko Willink Dinner Meal

  • Fish
  • Veggies

This is all about Jocko Diet Plan.