The official start date is Monday, October 2nd. Training calendar, PDFs & workout videos are all provided below!

Learn how to perform the king of core exercises with this detailed 12-step progression system for hanging leg raises!

- Gain Gruesome Grip Strength
- Upgrade Your Upper Body
- Bulletproof Your Back
- Develop Freakish Flexibility
- Sculpt the Six-Pack of a Super Hero

TOP 3 WAYS TO USE THIS CONTE...

This is a series of THREE 40-minute follow-along workouts that use a special exercise selection sequence to maximize fat-burning and muscle-building results.

Each circuit consists of the following flow:

Exercise#1- Massage: A foam rolling exercise that will improve tissue quality, release tight...

GET YOGIFIED! Energize and elongate your entire body with “The Ultimate Yoga Transformation Program” created by Jaimi Patterson, yoga and dance expert. Choose between the beginner, intermediate, and advanced routines, guaranteed to deliver a total body sweat, sculpt and stretch right in your hote...

DUMBBELL DYNAMITE features a series of 10 minute dumbbell workouts you can do anytime, anywhere. 6 of the routines are follow-alongs and 4 of the routines are instructional workouts to-go:

- 3 single-dumbbell full-body follow-alongs
- 3 double-dumbbell full-body follow-alongs
- 1 lower body work...

CORE CRUSHERS features a series of 20 total 6-minute 6-pack follow-along workouts using mostly bodyweight exercises. Each routine builds on the previous one by adding strategic progressions and variations for the most complete at-home core training around. And each workout has a built-in warmup w...

The definitive travel fitness system that guarantees to provide the sweatiest workouts of your life within the privacy of your own hotel room!

- 59 total fat-slaying hotel room workout videos
- Includes yoga & resistance band routines
- Ideal bedroom workouts for at home use too

This TDBJ legac...

Burn body fat fast with the best 3-month fat loss & metabolic conditioning program on the planet!

YO! I created this game-changing product during the pandemic. Like many of you, I was stuck in the house so I decided to focus on my craft as a much-needed distraction. This is also built to be the ...

Rebuild your body from the ground up with the best 3-month mobility, breathing & stability program on the planet!

YO! I created this game-changing product during the pandemic. Like many of you, I was stuck in the house so I decided to focus on my craft as a much-needed distraction.

As an aging...

This is the complete catalog of all raw & uncut content from the 2022 GORILLACORN GAINZ program! Outlined below is the recommended weekly training split for the first 9 months of this progressive at-home muscle gain program:

M: TOTAL
T: BOXING
W: LOWER
TH: BOXING
F: UPPER
SAT: OFF
SUN: OFF

...

The official start date is Monday, September 4th. Training calendar, PDFs & workout videos are all provided below!

The official start date is Monday, August 7th. Training calendar, PDFs & workout videos are all provided below!

MID-YEAR REVIEW! June features a 5-week review of all of our bodyweight workouts from the first half of 2023.

This will provide active recovery plus allow you to see your progress from the start of the year.

These equipment-free workouts are also ideal for the start of summer with lots of trave...

FREE for Members-Only! INSTANTLY DOWNLOAD companion e-book outlining diet, meal prep, training schedule, etc. here: https://bit.ly/28DayPHS

BURN 5-10 LBS OF PURE BODY FAT IN 1 MONTH! This is the complete rapid fat loss training & nutrition plan for the 28-DAY POST-HOLIDAY SHRED (PHS). This was o...

Instantly download the FREE companion e-book here: https://bj-gaddour.ck.page/fitover40

BONUS Seconds Pro App Interval Timer for 20-Minute Fit Over 40 Express Workout:
https://www.intervaltimer.com/shared/dlIBHLaawqPsMvo4BojD-FIT-OVER-40-EXPRESS

Yo! My name is BJ Gaddour. I’m the former fitness...

THE BJ GADDOUR PODCAST is the ultimate audio companion to the THE DAILY BJ app. Subscribe on iTunes, Spotify & wherever you listen!

Follow this quick-start schedule to ease into our 20-minute minimal equipment to burn fat, build muscle and boost metabolism!

WEEK 1

Monday: X1
Tuesday: Walk, Mobility & Massage
Wednesday: X2
Thursday: Walk, Mobility & Massage
Friday: X3
Saturday: Walk, Mobility & Massage
Sunday: OFF

WEEK 2

M...

BJ'S LATEST & GREATEST! Access all 2023 EXPRESS content, broken down by month. There are 10 months of content plus 1 mid-year review & 1 year-end review. If you're new to the program, start in Month 1 as the workouts get harder each month. See below for a complete outline of how the program works...

Signup for GG '23 Q3 here: https://thedailybj.vhx.tv/checkout/2023-q3-gorillacorn-gainz-program/purchase

This is an advanced muscle-building program for rare beasts and the workouts get harder each quarter. So if you want to join, be sure to start with Q1 or get the full year access at a discoun...

The official start date is Monday, July 10th. Training calendar, PDFs & workout videos are all provided below!

The official start date is Monday, May 8th. Training calendar, PDFs & workout videos coming soon!

GROW YOUR CHEST AT HOME! Get my new book THE ULTIMATE PUSHUP GUIDE on Amazon as a kindle or paperback: https://amzn.to/3L2EJng

This training manual from BJ Gaddour, former Men’s Health fitness director & author of Your Body Is Your Barbell, will take your pushup game from ground-zero to super-he...

Signup for GG Q2 here: https://thedailybj.vhx.tv/checkout/2023-q2-gorillacorn-gainz-program-1/purchase

The official start date is Monday, April 10th following our 2-week spring break after finishing Q1. Please reference the provided training calendar, PDFs & workout videos.

The official start date is Monday, February 27th. See the provided training calendar & PDFs for a sneak peak of what's to come. The instructional & follow-along videos will be up well in advance of when you're scheduled to do each workout. Get ready to FINISH Q1 of 2023 STRONG, baby!

FREE for Members-Only! INSTANTLY DOWNLOAD companion e-book outlining diet, meal prep, training schedule, etc. here: https://www.dropbox.com/home/TDBJ/PHS%202023

BURN 5-10 LBS OF PURE BODY FAT IN 1 MONTH! This is the complete rapid fat loss training & nutrition plan for the 28-DAY POST-HOLIDAY SH...

The official start date is Monday, January 30th. See the provided training calendar & PDFs for a sneak peak of what's to come. The instructional & follow-along videos will be up well in advance of when you're scheduled to do each workout. Get ready to take it to the NEXT LEVEL this month, baby!

EXPRESS is back & better than ever in 2023! Signup for a discounted annual membership before our prices go up Monday, January 9th here: https://www.thedailybj.com/express

The official start date is Monday, January 2nd. See the provided training calendar & PDFs for a sneak peak of what's to come....

Work 1-on-1 with BJ! Learn more here: https://www.thedailybj.com/facetime

TRY MONTH 1 FREE BEFORE YOU BUY! Then join the new & improved 2023 GORILLACORN GAINZ Program here: https://www.thedailybj.com/gorillacorngainz

It's designed for advanced trainees looking for longer workouts and more of a muscle gain focus. It also includes 2023 EXPRESS content for as long as you...

EXPRESS 2022 Month 12 features a special year-end review with BODYWEIGHT BURNERS 2.0! You'll repeat all of the bodyweight workouts from the second half of the year to gauge progress. Please see provided companion PDF of the training calendar outlining your workout schedule.

This is where all EXPRESS 2022 MONTH 11 content can be found. This was originally posted in November 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X55
Wednesday: X56
Friday: X57

WEEK 2
Monday: X58
Wednesday: X59
Friday: X60

WEEK 3
Monday: X55
Wednesday...

The TOTAL category focuses on full-body movements that work the vast majority of your muscle mass. This maximally elevates your heart rate for an incredible cardio-metabolic response. These high-priority drills tend to provide the perfect blend of strength & conditioning, especially when time is ...

The UPPER category focuses on the arm & shoulder muscles or the upper body. There’s a healthy mix of push & pull exercises. Pushing moves stress the chest, triceps & front shoulders more. Pulling drills target the back, biceps & rear shoulders more. Try to do an equal amount of exercises in each ...

The LOWER category focuses on the muscles of the hips & legs or the lower body. There’s a healthy mix of hip & knee-dominant exercises. Hip-dominant moves stress the glutes & hamstrings more. Knee-dominant drills target the quads & calves more. Try to do an equal amount of exercises in each categ...

The CORE category focuses first and foremost on spinal stabilization in all 3 planes of motion by targeting all of the muscles of your trunk and pelvis. A strong, stable core bridges the gap between your upper & lower body allowing for fluid full-body movement with no leaks in the kinetic chain. ...

This is where all EXPRESS 2022 MONTH 10 content can be found. This was originally posted in October 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X49
Wednesday: X50
Friday: X51

WEEK 2
Monday: X52
Wednesday: X53
Friday: X54

WEEK 3
Monday: X49
Wednesday:...

This is where all EXPRESS 2022 MONTH 9 content can be found. This was originally posted in September 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X43
Wednesday: X44
Friday: X45

WEEK 2
Monday: X46
Wednesday: X47
Friday: X48

WEEK 3
Monday: X43
Wednesday...

This is where all EXPRESS 2022 MONTH 8 content can be found. This was originally posted in August 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X37
Wednesday: X38
Friday: X39

WEEK 2
Monday: X40
Wednesday: X41
Friday: X42

WEEK 3
Monday: X37
Wednesday: X...

This is where all EXPRESS 2022 MONTH 7 content can be found. This was originally posted in July 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X31
Wednesday: X32
Friday: X33

WEEK 2
Monday: X34
Wednesday: X35
Friday: X36

WEEK 3
Monday: X31
Wednesday: X32...

Get ready for BODYWEIGHT BURNERS, baby! Month 6 features a mid-year review where we rotate between our 15 bodyweight workouts from the first half of the year. That's 5 weeks of non-repeating, equipment-free workouts you can do anytime, anywhere. Since the start of summer tends to be heavy in trav...

This is where all EXPRESS 2022 MONTH 5 content can be found. This was originally posted in May 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X25
Wednesday: X26
Friday: X27

WEEK 2
Monday: X28
Wednesday: X29
Friday: X30

WEEK 3
Monday: X25
Wednesday: X26
...

This is where all EXPRESS 2022 MONTH 4 content can be found. This was originally posted in April 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X19
Wednesday: X20
Friday: X21

WEEK 2
Monday: X22
Wednesday: X23
Friday: X24

WEEK 3
Monday: X19
Wednesday: X2...

This is where all EXPRESS 2022 MONTH 3 content can be found. This was originally posted in March 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X13
Wednesday: X14
Friday: X15

WEEK 2
Monday: X16
Wednesday: X17
Friday: X18

WEEK 3
Monday: X13
Wednesday: X1...

This is where all EXPRESS 2022 MONTH 2 content can be found. This was originally posted in February 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X7
Wednesday: X8
Friday: X9

WEEK 2
Monday: X10
Wednesday: X11
Friday: X12

WEEK 3
Monday: X7
Wednesday: X8
...

This is where all EXPRESS 2022 MONTH 1 content can be found. This was originally posted in January 2022.

Your training schedule will use the following bi-weekly rotation:

WEEK 1
Monday: X1
Wednesday: X2
Friday: X3

WEEK 2
Monday: X4
Wednesday: X5
Friday: X6

WEEK 3
Monday: X1
Wednesday: X2
Frid...

LIVESTREAM 10am US PST Friday! This is where all LIVESTREAM REPLAYS for 2021 Q1 GORILLACORN GAINZ can be found. The official start date is Monday, January 10th.

This is where all of the programming for December 2021 can be found. Please download the training calendar PDF for a complete schedule.

This is optional GORILLACORN GAINZ specialization content for highly-motivated TDBJ members.

This is optional GORILLACORN GAINZ specialization content for highly-motivated TDBJ members.

Master the basics of supportive nutrition in this series of NUTRITION NUGGETS. Learn one lesson per week to snowball these winning habits. That's how you make it a lifestyle!

Please note that I am not a nutritionist and it is beyond my scope of practice to prescribe individual meal plans and spe...

This is optional GORILLACORN GAINZ specialization content for highly-motivated TDBJ members.

This is an optional specialization program you can do alongside your weekly total body workouts (or WOWs). Watch the provided tutorial to learn the moves. Download the companion PDF to find your custom training plan.

SELF-CARE! This category contains additional mobility, massage and breathing drills to accelerate your recovery between workouts. You can do them pre or post-workout or anytime of day to loosen up. These are especially important on "OFF" days since you have more time for lower-intensity correctiv...

This at-home mobility routine will be key to accelerating recovery and reducing the risk of injury. Your task is to perform a minimum of 10 minutes of the prescribed mobility work each night while watching TV. This 14-day mobility and recovery program can be repeated indefinitely as it will addre...

This is an optional specialization program you can do alongside your weekly total body workouts (or WOWs). Watch the provided tutorial to learn the moves. Download the companion PDF to find your custom training plan.

This is an optional specialization program you can do alongside your weekly total body workouts (or WOWs). Watch the provided tutorial to learn the moves. Download the companion PDF to find your custom training plan.

This is Wave 3 (Month 3) of the 2021 Q1 Hangs and Planks Specialization Plan. Watch the provided video tutorial. Follow the provided program design PDF.

This is Wave 2 (Month 2) of the 2021 Q1 Hangs and Planks Specialization Plan. Watch the provided video tutorial. Follow the provided program design PDF.

If you find yourself joining on an off week according to the calendars, you should use the recovery and mobility resources on the site and start up the workouts with us when we start the next program.

This is Wave 1 Month 1 of the 2021 Q1 Hangs and Planks Specialization Plan. Watch the provided video tutorial. Follow the provided program design PDF available here: https://members.thedailybj.com/2021-q1-wave-1-hangs-planks-specialization-plan

We advise following current programs, however for experienced trainees who prefer to use our resources piecemeal, you can find all of 2020s GG programming here!

Here you will find all of our 2020 WOWs (workouts of the week). If you are a new member to TDBJ, we suggest you follow the current WOW. Past WOWs are for more experienced trainees doing self-guided programming. Each month has all content, including PDFs for that month.

Get better with bands, baby! These joint-friendly routines use a mix of big bands and mini-bands to work your whole body with a particular emphasis on your hips, shoulders & core. You can get our bands here: https://www.gardenofgainz.com/equipment#/resistancebands

These anytime, anywhere routines will show you that your body is your barbell when you know how to use it! Some routines involve zero equipment, others require bars or suspension trainers for moves like pullups, dips, and rows.

Download the companion PDFs:

Warmup – http://tdbj.me/tdbj-warmup
Printer Friendly – http://tdbj.me/warmup-paper

Blast body fat with these dynamite dumbbell workouts! Most of these routines involve either a single dumbbell or a just a pair.

Personally, I prefer when Russians interfere with our workouts instead of our elections. The Russian kettlebell is a dynamic total body training tool that melts faces in small spaces. Prepare to burn fat with cold steel!

Build power and crush your core with these low-impact med ball routines! Start with a 4-10 pound ball and gradually build up from there. But even advanced trainees will get hammered with a 10-20 pound ball if they use it the right way.

These routines provide the safest way to get the benefits of barbell training. Place a barbell into the corner of a wall or landmine post and beat body fat into submission! Get all reference landmine accessories here: https://www.gardenofgainz.com/equipment#/purmotion

Slide your way to a better body with these fitness slider workouts! You can also use furniture sliders on a carpet or turf or sock & paper plates on wooden floor. You can find the sliders we recommend here: https://www.gardenofgainz.com/equipment#/slkz-sliders

WOW PDF LINKS:

Week 1: https://www.dropbox.com/s/jkc1ot7ostygt11/octoberweek1wow.pdf?dl=0
Week 2: https://rebrand.ly/OCT2020Wk2
Week 3: https://rebrand.ly/OCT2020WOWWk3

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Tot...

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the Week)
Thursday: Recover
Friday: Total Body WOW (Workout of the Week)
Saturday: Recover
Sunday: Recover

Suggested 4 Sessions/Week Gorillacorn G...

New to BJ's workouts? Start here! This progressive 4-week program will get your body ready for the higher-intensity routines in our monthly programs.

Download the companion PDFs here:

Workout 1 – http://tdbj.me/tdbj-beginner-1
Workout 2 – http://tdbj.me/tdbj-beginner-2
Workout 3 – http://tdbj.m...

PDF LINKS:

Week 1 WOW: https://rebrand.ly/Sept2020WOW
Week 2 WOW: https://rebrand.ly/Sept2020WOWwk2
Week 3 WOW: https://rebrand.ly/Sept2020wk3
Week 4 WOW: https://rebrand.ly/Sept2020WOWwk4

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Re...

3 Sessions/Week Gorillacorn Gainz (GG) Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the Week)
Thursday: Recover
Friday: GG Workout
Saturday: Recover
Sunday: Recover

PDF LINKS:

Week 1 WOW: https://rebrand.ly/Aug2020Wk1
Week 2 WOW: https://rebrand.ly/Aug2020wk2
Week 3 WOW: https://rebrand.ly/Aug2020wk3

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the Week...

PDF LINKS:

Week 1 WOW: https://rebrand.ly/July2020wk1
Week 2 WOW: https://rebrand.ly/July2020Wk2
Week 3 WOW: https://rebrand.ly/July2020wk3

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the W...

WOW PDFs

Week 1 PDF: https://rebrand.ly/June2020Wk1
Week 2 PDF: https://rebrand.ly/June2020Wk2
Week 3 PDF: https://rebrand.ly/June2020wk3
Week 4 PDF: https://rebrand.ly/June2020wk4

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
We...

PDF 1000-Rep Ripper: https://rebrand.ly/GGWorkout1
PDF Getup Gainz and Stepup Swole: https://rebrand.ly/GGWorkout2

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the Week)
Thursday: Recover
Fri...

PDF LINKS

May 2020 Wk 1 PDF: https://rebrand.ly/May2020wk1
May 2020 Wk 2 PDF: https://rebrand.ly/May2020wk2
May 2020 Wk 3 PDF: https://rebrand.ly/May2020wk3

Suggested 3 Sessions/Week TDBJ Training Schedule

Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW ...

April WOW wk1 PDF: https://rebrand.ly/APR2020wk1
April WOW wk2 PDF: https://rebrand.ly/APR2020wk2
April WOW wk3 PDF: https://rebrand.ly/APR2020wk3
April WOW wk4 PDF: https://rebrand.ly/APR2020wk4
April WOW wk5 PDF: https://rebrand.ly/APR2020wk5

GG Upper PDF: https://rebrand.ly/APR2020GGUpper
GG ...

PDF: https://rebrand.ly/APR2020GGLower

PDF: https://rebrand.ly/APR2020GGUpper

Welcome to The Daily BJ! Please check out the materials to get acquainted with our training schedule. READ MORE.

Ideally, you will be following our training calendars. If you join once we have already started a month of programming, you can start using recovery and mobility videos right away and...

PDF Link: https://tdbj.me/GGUpperMAR2020

PDF Link: https://tdbj.me/GGLowerMAR2020

WOW PDFs:
Week 1 PDF: https://tdbj.me/Feb2020Wk1
Week 2 PDF: https://rebrand.ly/MAR2020wk2
Week 3 PDF: https://rebrand.ly/MAR2020Wk3
Week 4 PDF: https://rebrand.ly/MAR2020wk4

GORILLACORN GAINZ (GG) PDFs:
Upper Body: https://tdbj.me/GGUpperMAR2020
Lower Body: https://tdbj.me/GGLowerMAR2020

All M...

WOW PDFs:
Week 1 PDF: https://tdbj.me/Feb2020Wk1
Week 2 PDF: https://tdbj.me/Feb2020Wk2​
Week 3 PDF https://tdbj.me/Feb2020Wk3
Week 4 PDF: https://tdbj.me/Feb2020Wk4

GORILLACORN GAINZ (GG) PDFs:
Upper Body: https://tdbj.me/GGUpperFeb2020
Lower Body: https://tdbj.me/GGLowerFeb2020

All February 2...

All January 2020 content, including WORKOUTS OF THE WEEK (WOW) & GORILLACORN GAINZ, is here! New WOW added every Sunday. GORILLACORN GAINZ content will be added by end of first week of each month.

PDF CHEAT SHEET LINKS BELOW!

12.25.19 WOW: https://tdbj.me/December-25-2019-WOW
WOW January 20...

Download the companion PDFs:

Workout 1 – https://tdbj.me/tdbj-dec-2019-workout-1
Workout 2 – https://tdbj.me/tdbj-dec-2019-workout-2
Workout 3 – https://tdbj.me/tdbj-dec-2019-workout-3
Workout 4 – https://tdbj.me/tdbj-dec-2019-workout-4
Workout 5 – https://tdbj.me/tdbj-dec-2019-workout-5
Workout...

Download the companion PDFs:

Workout 1 – https://tdbj.me/nov-2019-workout-1
Workout 2 – https://tdbj.me/nov-2019-workout-2
Workout 3 – https://tdbj.me/nov-2019-workout-3
Workout 4 – https://tdbj.me/nov-2019-workout-4
Workout 5 – https://tdbj.me/nov-2019-workout-5
Workout 6 – https://tdbj....