Jocko Willink: The Ultimate Guide to His Career, Workout Plan, Diet Plan, and More

Jocko Willink is a former Navy SEAL, podcaster, author, and leadership consultant who has established himself as a motivational figure among his followers. Jocko has inspired many people across the globe with his disciplined approach to life and his unwavering work ethic. In this article, we will take a deep dive into Jocko Willink’s life and explore his career, workout plan, diet plan, social media activity, detailed measurements, and steroids.


Jocko Willink served in the US Navy for 20 years, where he rose to the rank of Lieutenant Commander. During his time in the Navy, he served as a SEAL platoon commander and led SEAL Team 3’s Task Unit Bruiser in the Battle of Ramadi, one of the deadliest battles during the Iraq War. He received the Silver Star and Bronze Star for his service in the military.

After leaving the Navy, Jocko co-founded Echelon Front, a leadership consulting firm that provides leadership training to businesses and organizations. He is also the author of several books, including “Extreme Ownership” and “Discipline Equals Freedom.”

Workout Plan

Jocko Willink is known for his intense workout routine that he shares with his followers on social media. He believes that physical fitness is a critical component of mental toughness and discipline.

His workout plan consists of a combination of weightlifting and high-intensity interval training (HIIT). He typically works out for two hours a day, six days a week. Here is a breakdown of his weekly workout plan:

  • Monday: Heavy lifting (deadlifts, squats, bench presses)
  • Tuesday: HIIT (rowing, running, burpees, jump rope)
  • Wednesday: Heavy lifting (deadlifts, squats, bench presses)
  • Thursday: HIIT (rowing, running, burpees, jump rope)
  • Friday: Heavy lifting (deadlifts, squats, bench presses)
  • Saturday: HIIT (rowing, running, burpees, jump rope)
  • Sunday: Rest day

Jocko also recommends incorporating yoga and stretching into your workout routine to improve mobility and decrease the risk of injury.

Diet Plan

Jocko Willink follows a strict diet plan that consists of whole, nutrient-dense foods. He believes that food is fuel and that what you put into your body directly affects your performance.

Here is a detailed breakdown of Jocko’s diet plan:

Breakfast (6:00-7:00 AM):

  • 3 eggs (scrambled or fried)
  • 1 avocado
  • 1 cup of berries (blueberries, raspberries, or strawberries)

Snack (9:00-10:00 AM):

  • 1 apple
  • 1 tablespoon of almond butter

Lunch (12:00-1:00 PM):

  • Grilled chicken breast (6-8 oz)
  • Steamed vegetables (broccoli, kale, or spinach)
  • Brown rice or quinoa (1/2 cup)

Snack (3:00-4:00 PM):

  • 1 banana
  • 1 tablespoon of almond butter

Dinner (6:00-7:00 PM):

  • Grilled salmon or grass-fed steak (6-8 oz)
  • Steamed vegetables (broccoli, kale, or spinach)
  • Sweet potato or butternut squash (1/2 cup)

Snack (9:00-10:00 PM):

  • 1 cup of Greek yogurt
  • 1/2 cup of mixed berries

Jocko also emphasizes the importance of staying hydrated and drinking plenty of water throughout the day. He recommends drinking at least one gallon of water per day.

Social Media Activity

Jocko Willink is active on social media, where he shares motivational messages, workout tips, and insights into his daily life. He has a strong following on Instagram, where he has over 1.4 million followers. He also hosts a popular podcast called “The Jocko Podcast,” where he discusses leadership, discipline, and personal development.


Jocko Willink is known for his impressive physique, which he attributes to his disciplined workout routine and strict diet plan. Here are his detailed measurements:

  • Height: 5 feet 11 inches (180 cm)
  • Weight: 190 pounds (86 kg)
  • Body fat percentage: 10%


Jocko Willink has never publicly discussed his use of steroids. However, he has spoken out against the use of performance-enhancing drugs and believes that true strength and discipline come from hard work and dedication.

In conclusion, Jocko Willink is a true inspiration to many people around the world. His disciplined approach to life and unwavering work ethic have helped him achieve success in his career and personal life. By following his workout plan, diet plan, and principles of leadership and discipline, we can all strive to achieve our own goals and become the best version of ourselves.