The Daily BJ (TBDJ) App

$25 a month after 7-day free trial

FREE 7-DAY TRIAL! Instantly access HUNDREDS of at-home workouts you can take to the gym including:

- Follow-Alongs
- Bodyweight
- Dumbbell
- Resistance Band
- Kettlebell
- Yoga
- Hotel/Travel
- Fat Loss
- Muscle Gain
- Mobility
- And Much More!

BJ Gaddour is the former fitness director for the Men's Health brand and the author of Your Body is Your Barbell, the definitive guide to bodyweight training. THE DAILY BJ or TDBJ app is BJ's exclusive home workout app. The featured program is EXPRESS: fast, fun & effective 20-minute follow-along workouts using minimal equipment for busy parents & professionals. These are the full-body metabolic conditioning workouts that made BJ world famous.

Other Member Perks Include:

- Muscle-Building Programs
- 28-Day Shred: Rapid Fat Loss Diet Plan
- Mobility & Massage Flows
- Exercise Database
- "How To" Deep Dives
- Nutrition Tutorials
- Recovery Routines
- And Much More!

GORILLACORN GAINZ is BJ's advanced muscle-building plan which is available as an in-app purchase. Additional products are also available for people who prefer one-time purchases over subscription.

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).

  • ARMS Workouts

    9 videos

    Grow your arms FAST at home with this exclusive collection!

  • GORILLACORN GAINZ '23 Collection

    4 seasons

    This is the complete GORILLACORN GAINZ '23 Collection with updated evergreen training calendars so you can start this 1-year progressive program whenever you're ready.

  • 28-DAY STEPUPS CHALLENGE

    24 videos

    STARTS 1/8/24! This challenge has 3 main goals:

    - Shred off that holiday blubber
    - Sculpt wheels of steel
    - Improve walk/run & hiking performance

    And the TEST at the end of the 28 days is 60 minutes of non-stop stepups, which my custom daily program will prep you for.

    Think of this like the ul...

  • GUNZILLA: The Ultimate Upper Body Trainer

    17 videos — 12 extras

    THE ULTIMATE UPPER BODY TRAINER!

    PROGRAM GOALS:

    - Bulletproof wrists, elbows & shoulders
    - Chisel chest, back & arms
    - Master pushups & pullups

    PROGRAM DESCRIPTION:

    THE ULTIMATE UPPER BODY TRAINER! Go from ground-zero to super-hero with these 10 legendary & progressive at-home upper body foll...

  • KETTLEBELL KAOS: The Kettlebell Collection

    22 videos

    Access exclusive kettlebell training content! There's a mix of follow-along and instructional content so there's something for everyone.

    Jason C. Brown (JCB) was the #1 ranked RKC instructor at the time of recording these routines. He's also the man that first taught BJ how to use kettlebells. J...

  • 12-Week PULLUPS Specialization Plan

    13 videos — 2 extras

    YO!

    This is a TDBJ battle-tested 12-week specialization plan for pullups and/or hangs. Please keep in mind, you must first master the hang before you can master the pullup. Pick a pullup or inverted row variation and follow BOOST YOUR REPS for dynamic strength training. Or pick a hangs variation...

  • 12-Week PUSHUPS Specialization Plan

    13 videos — 2 extras

    YO!

    This is a TDBJ battle-tested 12-week specialization plan for pushups and/or planks. Please keep in mind, you must first master the plank before you can master the pushup. Pick a pushup variation and follow BOOST YOUR REPS for dynamic strength training. Or pick a plank variation and follow BO...

  • MetCon1
    20 videos

    MetCon1

    20 videos

    These are the original recordings of BJ's signature metabolic conditioning (MetCon) routines that took the fitness world by storm plus his first ever follow-along workouts on film! There's an eclectic mix of short, medium and long routines all designed to burn fat, build muscle & boost metabolism...

  • WORKOUTS ON DEMAND!

    1 video

    WATCH THIS QUICK VIDEO FIRST! Then make some requests for 2024, being as specific as possible. BJ will review all requests and do the best he can to incorporate them into the new content for 2024, whether it be a 10-minute follow-along workout, a routine using the exercise database or LEGACY cont...

  • GAINZ: Muscle Gain & Bodybuilding

    3 seasons

    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 perfect followup product to SHRED for those who have already completed that 3-month fat loss & meta...

  • The RBT Collection: Resistance Band Training

    28 videos — 1 extra

    Get the exact band training equipment used in our workouts here:

    1.) ECONOMY PACKAGE: https://rbt.isrefer.com/go/ecp/TheDailyBJ/

    2.) TOTAL FITNESS PACKAGE: https://rbt.isrefer.com/go/ftp/TheDailyBJ/

    This is the definitive RBT Collection featuring the best resistance band training workouts from...

  • EXPRESS December 2023
    15 videos — 1 extra

    EXPRESS December 2023

    15 videos — 1 extra

    END-OF-YEAR REVIEW! Let's celebrate the busy holidays with a fast, fun & effective rotation of all of the bodyweight workouts from the second half of the year. This will ensure that even if you're traveling, you still be able to fit it in.

  • CORRECTIVE X: Mike Robertson's Corrective Exercise Program

    12 videos — 1 extra

    This is a world class corrective exercise & performance enhancement program created by Mike Robertson including:

    - Creator's cut podcast outlining all of the content
    - 5 Minute Express Warmup
    - 10 Minute Extended Warmup
    - 10 Minute Massage Circuit
    - 10 Minute Mobility Circuit
    - 10 Minute Activa...

  • IMMORTALS: Build the Body of God!

    6 videos

    Build the Body of God with this epic training series inspired by legendary movies like 300 & Immortals! These are all advanced full-body workouts you can mix in to your normal routine or use as special challenge workouts on the weekend or for damage control before high-calorie holidays like Thank...

  • QUADZILLA: The Ultimate Lower Body Trainer

    14 videos — 11 extras

    THE ULTIMATE LOWER BODY TRAINER!

    PROGRAM GOALS:

    - Bulletproof the knees and ankles
    - Build wheels of steel
    - Master single-leg pistol squats

    PROGRAM DESCRIPTION:

    THE ULTIMATE LOWER BODY TRAINER! Go from ground-zero to super-hero with these 10 legendary and progressive at-home leg day follow-...

  • SPIDER SHREDDER SERIES

    9 videos

    A series of mobility & metabolic workouts inspired by Spider-Man to develop a superhero-level of fitness! There's a mix of follow-along routines and workouts to-go so there's something for everyone!

  • EXPRESS November 2023
    6 videos — 7 extras

    EXPRESS November 2023

    6 videos — 7 extras

    The official start date is Monday, October 30th. Training calendar, PDFs & workout videos are all provided below!

  • EXPRESS October 2023
    6 videos — 7 extras

    EXPRESS October 2023

    6 videos — 7 extras

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

  • CORE CHALLENGE: Master Hanging Leg Raises

    17 videos

    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...

  • M4 FITNESS: Massage. Mobility. Muscle. Metabolism

    3 videos

    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...

  • YOGA: Follow-Along Stretching

    10 videos

    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: 10-Minute Workouts

    10 videos

    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: 6-Minute 6-Pack Series

    20 videos

    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...

  • HeartRate Hotel (Travel Follow-Alongs)

    60 videos

    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...

  • SHRED: Fat Loss & MetCon

    3 seasons

    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 ...

  • ORIGINS: Breathing, Mobility & Stability

    3 seasons

    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...

  • GORILLACORN GAINZ '22

    10 seasons

    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

    ...

  • EXPRESS September 2023
    6 videos — 7 extras

    EXPRESS September 2023

    6 videos — 7 extras

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

  • EXPRESS August 2023
    6 videos — 7 extras

    EXPRESS August 2023

    6 videos — 7 extras

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

  • EXPRESS Month 6
    15 videos — 1 extra

    EXPRESS Month 6

    15 videos — 1 extra

    This is month 6 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • 28-DAY PHS: Drop 1 Size in 1 Month

    13 videos — 3 extras

    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...

  • The FIT OVER 40 Collection

    10 videos

    This is a collection of workouts for the OVER 40 crowd looking to find the fountain of youth and focus on longevity training!

  • LISTEN ON iTunes & Spotify

    0 videos

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

  • QUICK-START!

    14 videos

    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...

  • 20-Minute Full-Body Follow-Along Workouts

    11 seasons

    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! Build Muscle at Home

    1 video

    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...

  • EXPRESS Month 7
    6 videos — 7 extras

    EXPRESS Month 7

    6 videos — 7 extras

    This is month 7 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • EXPRESS Month 5
    6 videos — 7 extras

    EXPRESS Month 5

    6 videos — 7 extras

    This is month 5 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • MASTER PUSHUPS: 5-Level Progression

    4 videos

    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...

  • 2023 Q2 GORILLACORN GAINZ

    0 videos

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

  • EXPRESS Month 4
    6 videos — 7 extras

    EXPRESS Month 4

    6 videos — 7 extras

    This is month 4 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • EXPRESS Month 3
    6 videos — 7 extras

    EXPRESS Month 3

    6 videos — 7 extras

    This is month 3 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • 28-DAY PHS: Drop 1 Size in 1 Month!

    13 videos — 3 extras

    YO! Did you know the day after the SUPER BOWL is actually considered the SECOND NEW YEAR? Lots of people are actually too busy in January to take on a fitness transformation. And many of those who found the time have already quit.

    It's also a perfect time to restart a fitness plan or burn some ...

  • EXPRESS Month 2
    6 videos — 7 extras

    EXPRESS Month 2

    6 videos — 7 extras

    This is month 2 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • EXPRESS Month 1
    6 videos — 7 extras

    EXPRESS Month 1

    6 videos — 7 extras

    This is month 1 of the EXPRESS '23 program. Please reference the provided training calendar for your workout schedule.

  • Need Personal Attention?

    1 video

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

  • BUILD MUSCLE! GORILLACORN GAINZ '23 Program

    13 videos — 10 extras

    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 (End-Of-Year Review)

    31 videos — 1 extra

    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.

  • EXPRESS 2022: Month 11
    12 videos — 7 extras

    EXPRESS 2022: Month 11

    12 videos — 7 extras

    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...

  • TOTAL
    10 videos

    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 ...

  • UPPER
    10 videos

    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 ...

  • LOWER
    10 videos

    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...

  • CORE
    10 videos

    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. ...

  • EXPRESS 2022: Month 10
    12 videos — 7 extras

    EXPRESS 2022: Month 10

    12 videos — 7 extras

    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:...

  • EXPRESS 2022: Month 9
    12 videos — 7 extras

    EXPRESS 2022: Month 9

    12 videos — 7 extras

    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...

  • EXPRESS 2022: Month 8
    12 videos — 7 extras

    EXPRESS 2022: Month 8

    12 videos — 7 extras

    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...

  • EXPRESS 2022: Month 7
    13 videos — 7 extras

    EXPRESS 2022: Month 7

    13 videos — 7 extras

    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...

  • EXPRESS 2022: Month 6 (Mid-Year Review)

    32 videos — 16 extras

    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...

  • EXPRESS 2022: Month 5
    14 videos — 7 extras

    EXPRESS 2022: Month 5

    14 videos — 7 extras

    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
    ...

  • EXPRESS 2022: Month 4
    14 videos — 7 extras

    EXPRESS 2022: Month 4

    14 videos — 7 extras

    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...

  • EXPRESS 2022: Month 3
    14 videos — 7 extras

    EXPRESS 2022: Month 3

    14 videos — 7 extras

    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...

  • EXPRESS 2022: Month 2
    14 videos — 7 extras

    EXPRESS 2022: Month 2

    14 videos — 7 extras

    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
    ...

  • EXPRESS 2022: Month 1
    19 videos — 10 extras

    EXPRESS 2022: Month 1

    19 videos — 10 extras

    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...

  • 2022 Q1 GORILLACORN GAINZ - LIVESTREAMS

    4 videos — 3 extras

    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.

  • December 2021 Programming
    8 videos — 1 extra

    December 2021 Programming

    8 videos — 1 extra

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

  • 2021 Q3 Wave 3 Pushups and Pullups Specialization Plan

    0 videos — 1 extra

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

  • 2021 Q3 Wave 2 Pushups & Pullups Specialization Plan

    0 videos — 1 extra

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

  • BURN BELLY FAT! 9-Week 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...

  • 2021 Q3 Wave 1 Pullups and Pushups Specialization Plan

    0 videos — 1 extra

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

  • 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.

  • RECOVERY
    33 videos

    RECOVERY

    33 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...

  • 14-DAY MOBILITY PROGRAM

    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 and recovery program can be repeated indefinitely as it will addre...

  • 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.

  • 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.

  • 2021 Q1 Wave 3 Hangs and Planks Specialization Plan

    0 videos — 1 extra

    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.

  • 2021 Q1 Wave 2 Hangs and Planks Specialization Plan

    1 video — 1 extra

    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.

  • 2021 Schedules
    0 videos — 3 extras

    2021 Schedules

    0 videos — 3 extras

    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.

  • 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

  • Gorillacorn Gainz 2020

    10 seasons

    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!

  • 2020 WOWs
    12 seasons

    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.

  • 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

  • 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.

  • Warmup
    1 video — 2 extras

    Warmup

    1 video — 2 extras

    Download the companion PDFs:

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

  • Dumbbell Workouts

    28 videos

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

  • Kettlebell Workouts

    12 videos

    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!

  • Medicine Ball Workouts

    5 videos

    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.

  • 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

  • Slider Workouts

    2 videos

    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

  • 8-Week Pullup Specialization Programs

    6 videos

  • December 2020 WOW (Workout of the Week)

    2 videos — 1 extra

  • November 2020 Workout of the Week (WOW)

    5 videos — 3 extras

  • 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/OCT2020WOWWk3

    Suggested 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: Recover

    Suggested 4 Sessions/Week Gorillacorn G...

  • FREE Beginner Bootcamp
    3 videos — 4 extras

    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/Sept2020WOWwk4

    Suggested 3 Sessions/Week TDBJ Training Schedule

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

  • August 2020 Gorillacorn Gainz

    1 video

    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

  • 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/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...

  • JULY 2020 GORILLACORN GAINZ

    2 videos

  • 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/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...

  • 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/June2020wk4

    Suggested 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

    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/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...

  • May 2020 Workouts
    6 videos — 3 extras

    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/May2020wk3

    Suggested 3 Sessions/Week TDBJ Training Schedule

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

  • GORILLACORN GAINZ May 2020

    2 videos

  • April 2020 Workouts
    9 videos — 6 extras

    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/APR2020wk5

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

  • Gorillacorn Lower Body April 2020

    1 video — 1 extra

    PDF: https://rebrand.ly/APR2020GGLower

  • Gorillacorn Upper Body April 2020

    1 video — 1 extra

    PDF: https://rebrand.ly/APR2020GGUpper

  • Getting Started
    1 video — 1 extra

    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...

  • Gorillacorn Upper Body March 2020

    4 videos — 1 extra

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

  • Gorillacorn Lower Body March 2020

    4 videos — 1 extra

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

  • March 2020 Workouts
    12 videos — 6 extras

    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/MAR2020wk4

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

    All M...

  • February 2020 Workouts
    11 videos — 6 extras

    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/Feb2020Wk4

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

    All February 2...

  • January 2020 Workouts
    14 videos — 7 extras

    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

    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

    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....

  • The Daily BJ (TBDJ) App

    FREE 7-DAY TRIAL! Instantly access HUNDREDS of at-home workouts you can take to the gym including:

    - Follow-Alongs
    - Bodyweight
    - Dumbbell
    - Resistance Band
    - Kettlebell
    - Yoga
    - Hotel/Travel
    - Fat Loss
    - Muscle Gain
    - Mobility
    - And Much More!

    BJ Gaddour is the former fitness director for the...

  • EXPRESS: 60 Full-Body 20-Minute Workouts

    60 videos

    THE ULTIMATE RAPID FAT LOSS TRAINER FOR BUSY PARENTS & PROFESSIONALS!

    PROGRAM GOALS:

    - 6 monthly full-body 20-minute fat-burning workouts
    - Go from ground-zero to super-hero with monthly progression
    - Mid-year & end-of-year review for progress tracking

    PROGRAM DESCRIPTION:

    THE ULTIMATE FAT LO...

  • GUNZILLA: The Ultimate Upper Body Trainer

    17 videos

    THE ULTIMATE UPPER BODY TRAINER!

    PROGRAM GOALS:

    - Bulletproof wrists, elbows & shoulders
    - Chisel chest, back & arms
    - Master pushups & pullups

    PROGRAM DESCRIPTION:

    THE ULTIMATE UPPER BODY TRAINER! Go from ground-zero to super-hero with these 10 legendary & progressive at-home upper body foll...