This is your EXPRESS fitness content for December 2022 featuring 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 workou...

This is your EXPRESS fitness content for November 2022. Please see provided companion PDF of the training calendar outlining the bi-weekly rotation of your 6 monthly workouts. The official start date is October 31st.

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 your EXPRESS fitness content for October 2022. Please see provided companion PDF of the training calendar outlining the bi-weekly rotation of your 6 monthly workouts. The official start date is October 3rd.

This is your EXPRESS fitness content for September 2022. Please see provided companion PDF of the training calendar outlining the bi-weekly rotation of your 6 monthly workouts. The official start date is August 29th.

This is your EXPRESS fitness content for August 2022. Please see provided companion PDF of the training calendar outlining the bi-weekly rotation of your 6 monthly workouts. The official start date is August 1st.

This is your EXPRESS fitness content for July 2022. Please see provided companion PDF of the training calendar outlining the bi-weekly rotation of your 6 monthly workouts. The official start date is July 4th.

Get ready for BODYWEIGHT BURNERS, baby! The long month of June will feature a semi-annual 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 ten...

This is where all EXPRESS content for May 2022 can be found. All promised content for this month will be loaded by the official start date of Monday, May 2nd.

Here's your schedule for the first 2 weeks:

WEEK 1

M: X25
W: X26
F: X27

WEEK 2

M: X28
W: X29
F: X30

From there, you'll repeat this b...

This is where all EXPRESS content for April 2022 can be found. All promised content for this month will be loaded by the official start date of Monday, April 3rd.

Here's your schedule for the first 2 weeks:

WEEK 1

M: X19
W: X20
F: X21

WEEK 2

M: X22
W: X23
F: X24

From there, you'll repeat th...

This is where all EXPRESS content for March 2022 can be found. All promised content for this month will be loaded by the official start date of Monday, March 7th.

This is where all EXPRESS content for February 2022 can be found. All promised content for this month will be loaded by the official start date of Monday, February 7th 2022.

This is where all EXPRESS content for January 2022 can be found. All promised content for this month will be loaded by the official start date of Monday, January 10th.

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

WEEK 1
Monday: X1
Wednesday: X2
Friday: X3

WEEK 2
Monday: X4...

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 & recovery program can be repeated indefinitely as it will add...

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....