Jocko Willink Diet Plan and Workout Routine | Height, Weight, Body Measurements

Jocko Willink’s Workout and Diet Routine: Jocko Willink, a former US navy seal, is now an author and podcast host who discusses a wide range of topics.

For many people, he is also a fitness influencer, and he is constantly promoting workouts and training, telling everyone how it can change their lives.

When someone is super fit, there are a lot of people who want to know about Jocko Willink’s workout plan and diet plan. So don’t worry, in today’s article, I’ll tell you everything you need to know about Jocko Willink’s workout and diet, as well as some beginner tips.

Jocko Willink’s Beginner’s Guide

Jocko Willink, as I previously stated, is always promoting workouts and fitness. So, in the beginning, beginners who are just starting from level 0 and have no prior experience with any type of exercise can do these things.

Pull-ups, push-ups, and dips

According to Jocko Willink, if you want to begin weight training, you must first develop fundamental strength. Start with pull-ups, push-ups, and dips, as these exercises will give you the necessary edge and make you much stronger.

He also mentioned that we had to do this a lot in navy seal training. Running necessitated four things: pull-ups, crunches, and dips.

Get a dips bar and a pull-up bar.

Also, if you’re buying a pull-up bar or a dips bar, make sure it’s not a cheap one. You’ll need a legitimate bar, such as a “212 inch pipe bar,” which can cost over $1,000 but is well worth it.

If you don’t want to buy a pull-up bar or a dips bar, just get gymnastics rings instead.

Gymnastics rings are one of the most cost-effective alternatives available. By simply changing the height of the rings, you can perform Muscle-ups, Dips, Push-ups, and Pull-ups, among other exercises.

Get a bumper plate and an Olympic rod

Jocko Willink stated that once you have the required strength. You’ll need an Olympic rod to perform a variety of exercises such as squats, clean and jerk, deadlift, military press, shrugs, and so on.

Invest in a pair of Kettlebells

You might also want to include Kettlebell in your must-have list because it can be used for a variety of workouts. Swinging kettlebells, squatting kettlebells, snatching kettlebells, walking lunges with kettlebells, kettlebell bicep curls, kettlebell press, and so on.

Jocko Willink’s Diet

Jocko Willink’s diet plan entails eating organic and healthy foods every day, with no exceptions. He also likes to fast for a day every two weeks and three days every year about four times. Jocko also drinks a lot of water to stay healthy and hydrated.

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 Willink Diet Plan.

Workout Routine of Jocko Willink

The Jocko Willink Exercise Routine includes a variety of exercises. Jocko Willink is a Brazilian jiu-jitsu black belt who also practices the sport.

As a former navy seal, he is used to doing a lot of cardio and running, so his workout still includes a lot of running and daily weight training.

Workout with Jocko Willink includes:


Running is a big part of Jocko Willink’s cardio routine. He gets up early in the morning and goes for a run as soon as he wakes up.

Jocko Willink runs for nearly 5 to 8 miles, and sometimes he just sprints a lot. It is dependent on what he wishes to do on that particular day. His body gains a tremendous amount of stamina and endurance as a result of this cardio exercise.


Jocko Willink also performs a stretching routine before beginning his other heavy training workouts. You don’t have to do the same stretches he does; simply find the one that works best for you. You can look up full-body stretching on Google and choose the one that appeals to you.


Jocko Willink’s workout routine almost certainly includes weight training. He prefers to train five days a week, with each day focusing on a different body part.

He also wants to do a few minutes of warm-up before the weight training to get his body ready for the heavy exercises. The entire weight training workout should not take more than 80 to 90 minutes to complete.

Jocko Willin: Warm-up Workout

Warming up can include anything from stretching to using cardio machines such as a treadmill or an elliptical machine for a few minutes.

Monday Jocko Willink Workout: Pull day

Exercise: Pull day

Sets: 3 to 4

Reps: 10 to 15

Rest time: 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 Jocko Willink Workout: Push day

Exercise: Push day

Sets: 3 to 4

Reps: 10 to 15

Rest time: 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 Jocko Willink Workout: Lift

Exercise: Lift

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

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

Thursday Jocko Willink Workout: Legs

Exercise: Legs

Sets: 3 to 4

Reps: 10 to 15

Rest time: 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 Jocko Willink Workout: Glutes

Exercise: Glutes

Sets: 3 to 4

Reps: 10 to 15

Rest time: 60 seconds

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

Abs Workout by Jocko Willink

Crunches, according to Jocko Willink, are a basic military routine for abs. Do crunches until you feel a burning sensation in your stomach and are unable to continue.

Jocko Willink does this 2 to 3 times per week, and he doesn’t have a set day when he does it; he just does it when he feels like it.

He is a black belt in Brazilian jiu-jitsu, according to what we’ve read. As a result, Jocko Willink’s workout includes at least three times a week of intense Brazilian jiu-jitsu training.

So, when he’s finished with his weight training, he’ll go to a nearby fighting gym to practice with other people. Jocko Willink’s workout routine is the subject of this article.

You May Also Like To Read: Kornelia Ski, Greta Kukkonen, Eleanor Tomlinson, Brendon Burchard