Description
This 10-week 5-day powerbuilding program is designed to maximize both strength and hypertrophy by combining powerlifting principles with hypertrophy. Centered around the squat, bench press, and deadlift (SBD), the program uses a phased approach.
- 10 week program split into 3 phases
- Recommended Workout Split – Squat Focused/Bench Focused/OFF/Deadlift Focused/Pause Squat/Tempo Bench/Off
- 100’s of detailed exercise demos with Ryan Price
- Full Gym Recommended, but substitutions are available for minimal set ups
- Lifetime access to Ganbaru Workout App to follow your plan and track your progress
You’ll also get instant access to bonus programs by the Ganbaru coaching team, featuring:
- Full Body by Eugene Teo
- Core+ by Alec Blenis
- Agile by Carissa Wong
- Turbo by Anna Wishnowsky
+ 100’s of free exclusive strength training plans on Ganbaru!
What's Included
- The complete 10 Week Best of Both Worlds Powerbuilding Program
- Detailed video tutorials & coaching cues
- Integrated workout log to track your progress
- 100’s of accessory workouts designed by our experts for variety & to target your weak points
- Custom workout builder to create your own plans
- Personalized coaching from our expert coaches
- Private Community to interact with other users & coaches
Program Overview
1. Weeks 1-4: Strength Phase
Focus on building raw strength with moderate-heavy loads and low reps (2-6) on SBD lifts. Assistance work targets hypertrophy with moderate reps (8-15).
2. Week 5: Deload
A lighter week to reduce fatigue and optimize recovery, preparing for heavy lifting in the next phase.
3. Week 6-9: Peaking Phase
Ramp up intensity with very low reps (1-3) on SBD lifts, pushing close to your max.
4. Week 10: Max Testing
Test your one-rep max (1RM) for squat, bench, and deadlift. See how far you’ve come and hit new PRs.
Program Variations
This program is highly repeatable, allowing you to make continuous progress by swapping in new variations of the SBD lifts, such as pause squats, Larsen presses, or deficit deadlifts, to target different muscle groups and improve weaknesses. You can also rotate assistance exercises, like replacing barbell rows with cable rows or hack squats with Bulgarian split squats, to keep the training fresh and balanced. You can continue to challenge your body, prevent plateaus, and achieve ongoing strength and hypertrophy gains.
What You Will Need
How Many Days Do I Need To Workout?
Can Someone Check My Technique?
Can I Combine This With Other Workouts?
This is a great way to reach your goals, set new ones and keep your training fun and meaningful for life.
Want to create your own program? No problem. Just use our custom workout builder to upload it to your library and you can track everything in one place.
Where Can I Get More Help?
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