EXPRESS
$25 a month after 7-day free trial
Fast, fun effective workouts you can do anytime, anywhere!
Note:
- Cancel Anytime. Cancellations will take effect for next billing period. That means if you are an annual member, the cancellation won't take effect until the end of the year-long cycle. If you are a monthly member, you will have access the remainder of the current month cycle and incur no further charges.
- NO REFUNDS. We make it easy to cancel and provide a free trial. Make sure TDBJ is for you before purchasing an annual membership (when available).
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EXPRESS June 2023
15 videos — 1 extra
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 travel ...
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NEW BOOK: The Ultimate Pushup Guide
1 video
AVAILABLE ON AMAZON (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-hero!
Start with beginner drills like pushups on the knees a...
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EXPRESS March 2023
6 videos — 7 extras
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!
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28-DAY POST-HOLIDAY SHRED!
1 video
Signup for the 28-DAY POST-HOLIDAY SHRED here: https://www.thedailybj.com/phs2023! I'll be doing it with you as I try to get leaner than ever at 40.5 and sliced & diced for Spring Break. It starts Monday, February 13th (mark your calendars), the day after the Super Bowl. I refer to this day as "T...
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EXPRESS February 2023
8 videos — 7 extras
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!
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EXPRESS January 2023
8 videos — 7 extras
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....
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Preview: 2023 GORILLACORN GAINZ Program
4 videos — 1 extra
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 commit. The PDFs of the workouts and ...
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EXPRESS December 2022
31 videos — 1 extra
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...
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TOTAL
10 videos
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 ...
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UPPER
10 videos
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 ...
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LOWER
10 videos
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...
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CORE
10 videos
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. ...
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EXPRESS June 2022
32 videos — 16 extras
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...
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EXPRESS May 2022
14 videos — 7 extras
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: X27WEEK 2
M: X28
W: X29
F: X30From there, you'll repeat this b...
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EXPRESS April 2022
14 videos — 7 extras
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: X21WEEK 2
M: X22
W: X23
F: X24From there, you'll repeat th...
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EXPRESS January 2022
19 videos — 10 extras
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: X3WEEK 2
Monday: X4... -
Nutrition Nuggets: 9-Week Fat Loss Diet Crash Course
9 videos
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...
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2021 Q2 Wave 3 Pushups & Pullups Specialization Plan
0 videos — 1 extra
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.
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RECOVERY
27 videos
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...
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#NetflixAndStretch
15 videos
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...
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2021 Q2 Wave 2 Pushups & Pullups Specialization Plan
1 video — 1 extra
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.
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2021 Q2 Wave 1 Pushups & Pullups Specialization Plan
1 video — 1 extra
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.
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2021 Q1 Wave 1 Hangs and Planks Specialization Plan
0 videos — 3 extras
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
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2020 WOWs
12 seasons
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.
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SUPER HOME FRIENDLY - Resistance Band Workouts
18 videos
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
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SUPER HOME FRIENDLY - Bodyweight Workouts
29 videos
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.
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Landmine/Barbell Workouts
3 videos
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
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8-Week Pullup Specialization Programs
6 videos
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October 2020 Workout of the Week (WOW)
4 videos — 4 extras
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/OCT2020WOWWk3Suggested 3 Sessions/Week TDBJ Training Schedule
Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Tot... -
September 2020 Gorillacorn Gainz
2 videos
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: RecoverSuggested 4 Sessions/Week Gorillacorn G...
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FREE Beginner Bootcamp
3 videos — 4 extras
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... -
September 2020 Workouts of the Week (WOWs)
4 videos — 5 extras
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/Sept2020WOWwk4Suggested 3 Sessions/Week TDBJ Training Schedule
Monday: Total Body WOW (Workout of the Week)
Tuesday: Re... -
August 2020 Workouts of the Week (WOWs)
3 videos — 4 extras
PDF LINKS:
Week 1 WOW: https://rebrand.ly/Aug2020Wk1
Week 2 WOW: https://rebrand.ly/Aug2020wk2
Week 3 WOW: https://rebrand.ly/Aug2020wk3Suggested 3 Sessions/Week TDBJ Training Schedule
Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the Week... -
July 2020 Workouts of the Week (WOWs)
3 videos — 3 extras
PDF LINKS:
Week 1 WOW: https://rebrand.ly/July2020wk1
Week 2 WOW: https://rebrand.ly/July2020Wk2
Week 3 WOW: https://rebrand.ly/July2020wk3Suggested 3 Sessions/Week TDBJ Training Schedule
Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW (Workout of the W... -
June 2020 Workouts of the Week (WOWs)
5 videos — 4 extras
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/June2020wk4Suggested 3 Sessions/Week TDBJ Training Schedule
Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
We... -
June 2020 GORILLACORN GAINZ
2 videos — 1 extra
PDF 1000-Rep Ripper: https://rebrand.ly/GGWorkout1
PDF Getup Gainz and Stepup Swole: https://rebrand.ly/GGWorkout2Suggested 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... -
May 2020 Workouts
6 videos — 3 extras
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/May2020wk3Suggested 3 Sessions/Week TDBJ Training Schedule
Monday: Total Body WOW (Workout of the Week)
Tuesday: Recover
Wednesday: Total Body WOW ... -
April 2020 Workouts
9 videos — 6 extras
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/APR2020wk5GG Upper PDF: https://rebrand.ly/APR2020GGUpper
GG ... -
Getting Started
1 video — 1 extra
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...
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March 2020 Workouts
12 videos — 6 extras
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/MAR2020wk4GORILLACORN GAINZ (GG) PDFs:
Upper Body: https://tdbj.me/GGUpperMAR2020
Lower Body: https://tdbj.me/GGLowerMAR2020All M...
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February 2020 Workouts
11 videos — 6 extras
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/Feb2020Wk4GORILLACORN GAINZ (GG) PDFs:
Upper Body: https://tdbj.me/GGUpperFeb2020
Lower Body: https://tdbj.me/GGLowerFeb2020All February 2...
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January 2020 Workouts
14 videos — 7 extras
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... -
December 2019 Workouts
10 videos — 12 extras
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... -
November 2019 Workouts
6 videos — 7 extras
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....
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EXPRESS
Fast, fun effective workouts you can do anytime, anywhere!
Note:
- Cancel Anytime. Cancellations will take effect for next billing period. That means if you are an annual member, the cancellation won't take effect until the end of the year-long cycle. If you are a monthly member, you will have...