There’s over 20 workout programs, each one is 12 weeks covering ALL levels from beginner to advanced and suitable for a variety of goals from Strength, Muscle Building, Conditioning & Fat Loss.

All programs are designed around their own specific goal and level. Each program is split up into 3 separate ‘phases’ of training. Each phase is completely different from the last, building upon it to keep you progressing without hitting any plateaus.

Generally speaking, workouts are all programmed to be able to be completed within roughly 60 minutes.

It is completely up to you. While programs are typically spread out between 3-5 sessions per 7-day week for convenience, feel free to spread the sessions out across a longer than 7-day time frame, or condense them closer together as you see fit. If you need any assistance with this, use the Private Members Community to post your questions and get extra help.

While a gym set up is ideal, it is absolutely not essential and the majority these programs CAN be done at home or with very minimal equipment and some modifications. We also have programs that are purely designed for home/minimal equipment situations.

We’re continuing to update this database, but you also have the option to add in custom foods from local sources, which adds to our public database once reviewed and approved by our staff.

The most important part to any program is the progress you make. Within the app, you’ll be able to log your measurements, performance data as well as log your own accountability habits. This data allows Ganbaru to automatically make suggestions and changes as necessary to your nutrition plan to fine-tune the programming to suit YOUR needs and real time progress.

Nutrition plans are set up and adjusted based on the principle of Energy Balance; Calories In vs Calories Out.

Whether your goal is to put on muscle, lose fat, or to maintain a healthy bodyweight – they all rely on the manipulation of the Calories In vs Calories Out Equation. Calories In is calculated based on the food logged within Ganbaru. Calories out is a little more complicated.

Theoretically, it’s the sum of the energy required by your body at rest to function (your Basal Metabolic Rate), plus extra energy required for exercise, general daily activity and the thermic effect of food (i.e., the energy required to digest and assimilate your food). This can be a moving target due to the wildly varying levels of activity we expose ourselves to on a daily basis. 

While we use averages to determine your initial expenditure, your tracked data within Ganbaru allows us to fine tune this information to give you the most personalised experience possible – because it’s based on YOU and your actual results, not a cold, mechanistic formula that gives rigid recommendations.