Jocko Willink's pull/push/lift/squat workout rotation
Uses itRotates four workout types across the week; also sprints on squat days.
In a Business Insider video interview quoted by BroBible, Willink said he rotates four workout types: pull, push, lift and squat. Each type is built around a few basic movements.
Pull / Push / Lift / Squat rotation
- How often
- Four workout types rotated across the week
- When
- c. 2017
PullPulling
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Pull-ups | – | – | Done on a bar or rings |
PushPushing
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Push-ups | – | – | |
| Dips | – | – |
LiftLifting things from the ground to overhead
SquatLegs
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Squat variations | – | – | |
| Sprints | – | – |
Sets and reps were not stated in the source.
As they described it publicly. Not a training prescription: check with a professional before starting a new program.
“The push is based on push-ups and dips.”Jocko Willink
Source: Retired Navy Seal Explains How His 4 Workouts Keep Him In Ridiculously Amazing Shape (article, 11 Dec 2017)