Forever Strong Phase 2 - Goliath 2.0

DeFrancos Training

General Fitness, Functional Training
Coaches
Joe DeFranco and Jim "Smitty" Smith

Get access to one of our favorite 10-week training cycles, Goliath 2.0.

Our team recently completed this program and saw tremdous 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.

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HAVE THE BEST WORKOUTS OF YOUR LIFE
Get jacked, move better, AND feel better with step-by-step workouts that remove the guesswork in your program! One-of-a-kind training sessions that contain advanced training methods like dropsets, clusters, tempo training, time-based sets, giants sets, & much more! 10-weeks of workouts delivered right to your phone! Expert video exercise instruction for every single exercise in your programs!
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CHANGE YOUR TRAINING FOREVER
Pain-free, joint-friendly exercises in every workout will accelerate your gains and help you crush your training roadblocks. Learn how to utilize ‘intentional training’ to make every single rep count! This program delivers the perfect blend of strength and hypertrophy – with the missing link of mobility - so you will FEEL as good as you look & perform!
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REAL RESULTS FOR REAL LIFTERS
Stop guessing what to do or how to do it and start accelerating your progress.
Features
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Programming 4 days per week
4 Days of Strength and 3 Days of Cardio for the next 10 Weeks!
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DEMO VIDEOS
Every movement in your training session will have a demo video with us demo-ing the movement. No more guessing what to do or how to do it.
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YOUR MASTER TRAINERS
Joe D. and Smitty have a combined 60+ years of training, coaching, and programming and they will be here to help you reach your goals and support you!
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DELIVERED THROUGH TRAINHEROIC
We've partnered with the best tech in training so that you get the online training experience in the game.
Equipment
Required
Any equipment you need can be found in any commercial gym // Barbell // Bench // Dumbbells // Elastic Bands // Power cage, and/or cable machine
Recommended
Jump Rope // Med Balls // Weight Vest // TRX/Gymnastic Rings
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Sample Week
Week 1 of 10-week program
Sunday
UPPER BODY WORKOUT #1

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

Monday
LOWER BODY WORKOUT #1

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

Tuesday
CARDIO/RECOVERY DAY

A

Cardio

Wednesday
UPPER BODY WORKOUT #2

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

Thursday
RECOVERY/PREHAB WORKOUT

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

Friday
CARDIO/RECOVERY DAY

A

Cardio

Saturday
CARDIO/RECOVERY DAY

A

Cardio

Coaches
coach-avatar 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.

coach-avatar 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.”

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Get Goliath 2.0

Start Today and Get 10 Weeks Of Progress At Your Fingertips!

Get Forever Strong Phase 2 - Goliath 2.0
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Forever Strong Phase 2 - Goliath 2.0