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!

Overview

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

THE SHIFT

A training plan focused on boosting your fitness!

Features:

  • 16 weeks, 5 days per week
  • Focus: Overall fitness
  • Bodyweight, weights optional, optional outdoor day

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.

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

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

OLD SCHOOL - NEW

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

CARDIO CLASSICS - NEW

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

STRENGTH SPOT - NEW

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

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