500 navy seals
Will I be able to do 500 navy seals following this gpt routine?
Phase 1 – Foundation (2–4 weeks)
Goal: Build strength, perfect form, and condition joints.
3–4 sessions per week.
Do 5–10 sets of 5–10 Navy SEALs (total 50–100 reps).
Add accessory work:
Push-ups (5×20)
Squats (5×25)
Core: planks & leg raises
Focus: consistency and clean form (no sloppy push-ups).
Phase 2 – Volume Building (4–6 weeks)
Goal: Push total reps higher, build endurance.
3 sessions per week.
Start with 10×10 (100 total), then progress weekly:
Week 1: 100 total
Week 2: 150 total
Week 3: 200 total
Accessory: interval cardio (running, rowing, jump rope) for conditioning.
Phase 3 – Endurance Conditioning (4–6 weeks)
Goal: Adapt body to high-rep grind.
2–3 sessions per week.
Progress toward 300 reps/session:
e.g., 15×20, or ladder sets (1–10–1).
Add “mini-tests”: attempt 200 reps in as few sets as possible.
Recovery: mobility work for shoulders, hips, wrists.
Phase 4 – Peak (3–4 weeks)
Goal: Push toward 500 in a single attempt.
1 full test per week: attempt max reps (300–500).
1–2 supporting sessions: 150–200 reps at steady pace.
Strategy: break 500 into manageable chunks (e.g., 25×20, 10×50).
Tips for Success
Pace yourself Don’t gas out early; keep steady breathing.
Hydration & nutrition Fuel like it’s a long workout.
Listen to your body Expect sore wrists/shoulders; strengthen grip and stabilizers.
Track progress Note reps, sets, rest time.
If you stay consistent, it might take 3–6 months to realistically build up to 500 in one go, depending on your current fitness.
Phase 1 – Foundation (2–4 weeks)
Goal: Build strength, perfect form, and condition joints.
3–4 sessions per week.
Do 5–10 sets of 5–10 Navy SEALs (total 50–100 reps).
Add accessory work:
Push-ups (5×20)
Squats (5×25)
Core: planks & leg raises
Focus: consistency and clean form (no sloppy push-ups).
Phase 2 – Volume Building (4–6 weeks)
Goal: Push total reps higher, build endurance.
3 sessions per week.
Start with 10×10 (100 total), then progress weekly:
Week 1: 100 total
Week 2: 150 total
Week 3: 200 total
Accessory: interval cardio (running, rowing, jump rope) for conditioning.
Phase 3 – Endurance Conditioning (4–6 weeks)
Goal: Adapt body to high-rep grind.
2–3 sessions per week.
Progress toward 300 reps/session:
e.g., 15×20, or ladder sets (1–10–1).
Add “mini-tests”: attempt 200 reps in as few sets as possible.
Recovery: mobility work for shoulders, hips, wrists.
Phase 4 – Peak (3–4 weeks)
Goal: Push toward 500 in a single attempt.
1 full test per week: attempt max reps (300–500).
1–2 supporting sessions: 150–200 reps at steady pace.
Strategy: break 500 into manageable chunks (e.g., 25×20, 10×50).
Tips for Success
Pace yourself Don’t gas out early; keep steady breathing.
Hydration & nutrition Fuel like it’s a long workout.
Listen to your body Expect sore wrists/shoulders; strengthen grip and stabilizers.
Track progress Note reps, sets, rest time.
If you stay consistent, it might take 3–6 months to realistically build up to 500 in one go, depending on your current fitness.
