OUR TRAINING PLANS

We are adding more training plans to the app. Here you will find an overview of the plans we have already launched. More coming soon!

Super Fitness

SHAPE UP

This plan could be your initiation to the world of Goliaz, or just a warm-up for more complex and demanding plans.

Features:

4 weeks, 4 days per week
Focus: Overall Fitness
Bodyweight, weights optional, optional outdoor day

POWER XTRM - NEW

Power Xtrm will take your fitness to the peak. If you want to beat the best, train better than them. In Power Xtrm, you will work on strength, cardio and explosiveness. Nothing will ever be the same again. For real athletes.

Features:

16 weeks, 4 days per week
Focus: Overall Fitness
You will need a Barbell and enough plates to allow combinations of every 1 kilo.

SHAPE SHIFTER

This training plan will level up your fitness, and you don’t even have to leave your house!

Features:

16 weeks, 5 days per week
Focus: Overall fitness
Bodyweight only

FIT AT HOME

Improve your fitness level by training from the comfort of your living room.

Features:

16 weeks, 3 days per week
Focus: Overall fitness
Bodyweight only

OLD SCHOOL

A training plan for athletes who have never been able to get over the early days of the Goliaz App where the Personal Trainer only included traditional Bodyweight workouts.

Features:

8 weeks, 4 days per week
Focus: Overall Fitness
Bodyweight workouts only, outdoor optional

Strength & Power

BRUTE FORCE

You should only start this plan if you already have experience with weights, if you want to improve your strength and obtain muscle gains.

Features:

16 weeks, 4 days per week
Focus: Strength
You will need a Barbell and enough plates to allow combinations of every 1 kilo.

Basically, you will follow a bi-weekly cyclical protocol whose objective is the permanent evaluation of your progress. To complement your methodical weight training you’ll also do some short bodyweight cardio at the end of each session, as well as a bodyweight audio which will be the perfect finisher. The last training day of each week holds one or more hybrid bodyweight/weights workouts, Goliaz style. Because this is a very specific protocol, you can only choose between a “normal” workload volume and pausing the plan in your weekly setup.

STRENGTH SPOT

A training plan for those athletes who prefer the old classic Goliaz training sessions, where only bodyweight workouts were included.

Features:

8 weeks, 3 days per week
Focus: Strength
Bodyweight workouts only

Cardio & Speed

HYBRID BURN - NEW

Hybrid Burn combines weights and cardio training. You want to loose some pounds but not the muscles, right?

Features:

16 weeks, 5 days per week
Focus: Cardio
You will need a Barbell and enough plates to allow combinations of every 1 kilo.

CARDIO CLASSICS

This training plan includes the best that Goliaz has to offer in terms of HIIT-style bodyweight workouts.

Features:

8 weeks, 5 days per week
Focus: Cardio
Bodyweight workouts only, outdoor optional

PUSH THE LIMIT - NEW

When you don’t have many days to train, when you are passionate about cardio and like to include running in your training routines, then Push the Limit is the plan for you.

Features: