Goliath 2.0
DeFrancos Training
General Fitness, Functional TrainingGet access to one of our favorite 10-week training cycles, Goliath 2.0.
Our team recently completed this program and saw tremendous results so we wanted to give you a chance to run it back.
Feel amazing with pain-free joint-friendly workouts that build muscle, help you get stronger, and give you the biggest pumps of your life.
Like all of all our training, Goliath 2.0 is backed by science and over 60 years combined in-the-trenches experience – will show you how to save your joints and give you the exact workouts to help you train for a lifetime!
Don’t get stuck in a rut with ‘cookie-cutter’ programs that weren’t specifically designed for your needs! That is the fast track to nowhere. You need to take back control of your training and start doing workouts that have you leaving the gym with a spring in your step and the results you want!
For the next 10 weeks, we're giving you everything you need to crush every single gym session! The perfect workout is waiting for you on the inside.
A1
Hang from a Bar
1 x 60
A2
Kneeling Lat Stretch
1 x 5
A3
Side-Lying Windmill
1 x 5
A4
Pec Stretch
1 x 30
B
Eccentric Barbell Bench Press
3 x 5
C
Incline Dumbbell Bench Press
1 x 30
D1
Incline Eccentric-Focused Chest Supported DB Row
3 x 8
D2
Incline Rear Delt Flyes (Pinkies Up)
3 x 15
E
Tricep Push Downs
1 x 30
A1
Glute Smash with Lacrosse Ball
1 x 1:00
A2
Hip External Rotator Stretch on Bench
1 x 1:00
A3
90/90 Hip Switches
1 x 5
A4
Goblet Squats w/ Prying
1 x 5
B
Eccentric RFE Split Squats
3 x 5
C
Barbell Romanian Deadlifts (RDL's)
3 x 10
D1
Eccentric Glute Bridge Sliders
3 x 6
D2
Bent Knee Copenhagen Side Plank
3 x 0:10
E
Seated Calf Raises (with Dumbbells)
1 x 50
A
Cardio
A1
Hang from a Bar
1 x 60
A2
Kneeling Lat Stretch
1 x 5
A3
Side-Lying Windmill
1 x 5
A4
Pec Stretch
1 x 30
B
Eccentric Chin-ups
3 x 3
C1
Eccentric-Focused Push-ups
3 x 10
C2
Face Pulls
3 x 20
D
X-Band L-Lateral Raise with Dumbbells
3 x 12
E
Preacher Curls
3 x 12
A
Reverse Deadmill or Backward Sled Drags
1 x 2:00
B1
Tib Raises
4 x 20
B2
KOT Split Squats
4 x 8
B3
Band Good Mornings
4 x 10
B4
Seated DB External Rotation (Elbow on Knee)
4 x 8
A
Cardio
A
Cardio
Joe DeFranco
Joe DeFranco is a world-renowned strength & conditioning coach, owner of DeFranco's Gym, host of the Industrial Strength Show, and co-creator of the CPPS certification. His client list includes NFL football players from all 32 teams, WWE superstars, UFC fighters, Olympic athletes, CEO's & average Joe's.
Jim "Smitty" Smith
Jim is the founder and owner of Diesel Strength and Conditioning. For the past 23 years, Jim has been helping pro athletes from the NHL, NFL, MLB, and UFC, as well as, high school and collegiate athletes achieve their goals. Along with Joe DeFranco, Jim co-created the world- renowned CPPS certification, called by Muscle & Fitness magazine “the best curriculum for trainers we’ve ever seen.”
