GAINZ by BJ Gaddour

GAINZ by BJ Gaddour

Build muscle at home with the best 3-month metabolic bodybuilding program on the planet!

GAINZ by BJ Gaddour
  • 2021 EXPRESS WOW 19

    KILLER CARDIO WHEELS 1.0

    A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

    Hub: Swi...

  • 2021 WOW 19 Follow-Along Workout

    This is the full follow-along workout for WOW 19. Please cast to your big-screen TV via chromecast or HDMI connection for the best user-experience.

  • 2021 EXPRESS WOW 20

    KILLER CARDIO WHEELS 2.0

    A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

    Hub: Swi...

  • 2021 WOW 20 Follow-Along Workout

    This is the full follow-along workout for WOW 20. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 21

    KILLER CARDIO WHEELS 3.0

    A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKES are the accessory moves that you mix between. For example, here’s the flow with a hub & 4 spokes using a 30/10 interval protocol:

    Hub: Swi...

  • 2021 WOW 21 Follow-Along Workout

    This is the full follow-along workout for WOW 21. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 22

    X22 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

    PUMP & BURN WHEELS

    A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The SPOKE...

  • 2021 WOW 22 Follow-Along Workout

    This is the full follow-along workout for WOW 22. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 23

    X23 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

    PUMP & BURN WHEELS 2.0

    A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The S...

  • 2021 WOW 23 Follow-Along Workout

    This is the full follow-along workout for WOW 23. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 24

    X24 is a 20-minute EXPRESS version of the full WOW (Workout of the Week). Do it Monday or anytime you're tight on time and can't do the full WOW.

    PUMP & BURN WHEELS 3.0

    A WHEEL consists of hub & spoke intervals. The HUB is the main move that you start with and keep coming back to. The S...

  • 2021 WOW 24 Follow-Along Workout

    This is the full follow-along workout for WOW 24. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 25

    X25 is a 20-minute EXPRESS boxing, cardio & brain training workout. Do it Monday or anytime you're stressed or tight on time and can't do the full WOW. It can also be used on off-days for active recovery.

  • 2021 WOW 25 Follow-Along Workout

    This is the full follow-along workout for WOW 25. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 26

    X26 is a 20-minute EXPRESS boxing, cardio & brain training workout. Rest periods between rounds gets cut down from 60 to 45 seconds! Do it Monday or anytime you're stressed or tight on time and can't do the full WOW. It can also be used on off-days for active recovery.

  • 2021 WOW 26 Follow-Along Workout

    This is the full follow-along workout for WOW 26. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 EXPRESS WOW 27

    X27 is a 20-minute EXPRESS boxing, cardio & brain training workout. Rest periods between rounds gets cut down from 45 to 30 seconds! Do it Monday or anytime you're stressed or tight on time and can't do the full WOW. It can also be used on off-days for active recovery.

  • 2021 WOW 27 Follow-Along Workout

    This is the full follow-along workout for WOW 27. TDBJ members typically do it on Wednesdays and Fridays after doing EXPRESS on Mondays. But you can feel free to play around with a Wednesday/Saturday or even Thursday/Sunday split if desired/needed. Please cast to your big-screen TV via chromecast...

  • 2021 Q3 Wave 1 Pushups & Pullups Specialization Plan

    Month 1 (or Wave 1) of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

    Slow Concentric Pushups
    Slow Concentric Pullups

    Rest 30-60 seconds between moves. Rest 3-5+ minutes between supersets. Please download the companion...

  • 2021 Q3 Wave 2 Pushups & Pullups Specialization Plan

    Month 2 of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

    1.5-Rep Pushups
    1.5-Rep Pullups

    Rest 30-60 seconds between moves. Rest 3-5+ minutes between supersets. Please download the companion PDF for a customized traini...

  • 2021 Q3 Wave 3 Pushups & Pullups Specialization Plan

    PUSHUPS & PULLUPS SPECIALIZATION PLAN:
    September 2021

    Month 3 of the Q3 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

    Pulsing Pushups
    Pulsing Pullups

    Rest 30-60 seconds between moves. Rest 3-5+ minutes between superset...

  • 2021 Q3 TDBJ Training Calendars

    5.96 MB

  • July 2021 Specialization Plan PDF

    12.4 MB

  • August 2021 Specialization Plan PDF

    10.1 MB

  • September 2021 Specialization Plan PDF

    10.1 MB