SHRED by BJ Gaddour

SHRED by BJ Gaddour

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

SHRED by BJ Gaddour
  • 2021 EXPRESS WOW 10

    EXPRESS is a shortened & simplified 20-minute follow-along version of the full 1-hour WOW (Workout of the Week). It features the main moves in a carefully-crafted chronological order with a classic interval circuit training format.

    It’s designed for trainees who need fast, fun & effecti...

  • 2021 WOW 10 Follow-Along Workout

    This is the FULL follow-along workout for WOW 10. You can connect to your big-screen via chromecast or HDMI connection.

    One final note in terms of LOADING for this month's training:

    I highly recommend you use the same load for your 45-15 PHA Endurance Circuits. The Straddle Press (and its varia...

  • 2021 EXPRESS WOW 11

    This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

  • 2021 WOW 11 Follow-Along Workout

    This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

  • 2021 EXPRESS WOW 12

    This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

  • 2021 WOW 12 Follow-Along Workout

    This week’s workout uses the exact same training template as last week. However, strategic variations or progressions will be added to every single move to maximize the training effect. If you’re unable to properly perform any new tweak, simply modify with the base move from the previous week. Sm...

  • 2021 EXPRESS WOW 13

    30-15 SINGLE-SIDED SHREDDER

    This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-frien...

  • 2021 WOW 13 Follow-Along Workout

    This is the FULL follow-along workout for WOW 13. You can connect to your big-screen via chromecast or HDMI connection.

    For the dumbbell moves in the 30-15 Single-Sided Shredder, I highly recommend you start with the same load you were using at the end of last month's 45-15 PHA circuit. The Late...

  • 2021 EXPRESS WOW 14

    30-15 SINGLE-SIDED SHREDDER 2.0

    This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-f...

  • 2021 WOW 14 Follow-Along Workout

    This is the FULL follow-along workout for WOW 14. You can connect to your big-screen via chromecast or HDMI connection. Please pay attention to the PIP (picture-in-picture) reminders of regressions or the variations from last week.

  • 2021 EXPRESS WOW 15

    30-15 SINGLE-SIDED SHREDDER 3.0

    This 12-exercise metabolic resistance training circuit trains the whole body & maximally depletes muscle glycogen stores to stimulate rapid fat loss. Unilateral training strengthens imbalances between sides and increases core activation. It’s also more joint-f...

  • 2021 WOW 15 Follow-Along Workout

    This is the FULL follow-along workout for WOW 15. You can connect to your big-screen via chromecast or HDMI connection. Please pay attention to the PIP (picture-in-picture) reminders of regressions or the variations from last week.

  • 2021 EXPRESS WOW 16

    20/10 SUPER SHREDDER CIRCUITS

    This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between circ...

  • 2021 WOW 16 Follow-Along Workout

    This is the FULL follow-along workout for WOW 16. You can connect to your big-screen via chromecast or HDMI connection.

    The secret sauce to this full WOW (Workout of the Week) is an extended starter & finisher to book-end the main event: 20/10 SUPER SHREDDER CIRCUITS!

    Though many of you pro...

  • 2021 EXPRESS WOW 17

    20/10 SUPER SHREDDER CIRCUITS 2.0

    This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between ...

  • 2021 WOW 17 Follow-Along Workout

    This is the FULL follow-along workout for WOW 17. You can connect to your big-screen via chromecast or HDMI connection.

  • 2021 EXPRESS WOW 18

    20/10 SUPER SHREDDER CIRCUITS 3.0

    This is a fast & furious full-body fat-burner that will max out your aerobic & anaerobic conditioning. There are 4 total circuits. Alternate between 20 seconds of work and 10 seconds of rest for 4 straight minutes for each circuit. Rest a minute between ...

  • 2021 WOW 18 Follow-Along Workout

    This is the FULL follow-along workout for WOW 18. You can connect to your big-screen via chromecast or HDMI connection.

  • BONUS CONTENT: Pushups and Pullups Recovery & Accessory Work

    This is bonus content for the 2021 Q2 Pushups and Pullups Specialization program featuring:

    1.) 7 key upper body recovery drills
    2.) 3 band isolations moves for the arms & shoulders

  • Month 1 Pushups & Pullups Specialization Plan Tutorial

    This is the tutorial for Month 1 of the Pushups & Pullups Specialization Plan. Please be sure to download the companion PDF outlining your custom training plan.

  • Month 2 Pushups & Pullups Specialization Plan

    PUSHUPS & PULLUPS SPECIALIZATION PLAN:
    MONTH 2

    Month 2 of the Q2 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

    Extended Range of Motion (ROM) Pushup
    Segmented Pullup Complex

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

  • Month 3 Pushups & Pullups Specialization Plan

    PUSHUPS & PULLUPS SPECIALIZATION PLAN:
    MONTH 3

    Month 3 of the Q2 Pushups & Pullups Specialization plan focuses on a superset of the following 2 movements performed back-to-back:

    Super Slow Eccentric Pushups
    Super Slow Eccentric Pullups

    Rest 30-60 seconds between moves. Rest 3-5+ minut...

  • 2021 RECOVER Template

    This is your official 2021 RECOVER template! Use it on M/W/F during off-weeks PLUS on off-days during training weeks.

    Get ManBabyCBD Tinctures & Salves:
    https://www.manbabycbd.com/

    Get CORE Meditation Device:
    ​https://get.hellocore.com/boonewellness

  • Educational AD for Arm Care

    This is absolutely an ad for our BJ's Body Butter lotion available at https://sleevessoldseparately.com/collections/bjs-gym-bag/products/bjs-body-butter. However, it's also a great demo of the self-massage I personally do for daily arm care. This is especially important for TDBJ members doing our...

  • Box Breath Box Squat Drill

    If you’re looking to maximize your squat performance, you must train your breath in the squat shape. Besides inhaling through the nose on the eccentric or stretching phase (going down) and exhaling through the mouth on the concentric or shortening phase (going up) during dynamic reps, you can als...

  • Kneeling Mobility Flow

    I battled debilitating knee pain in my youth that resulted in 4 knee surgeries (2 on each knee) by the time I was 22. At the time, my surgeon told me I had the cartilage damage of a senior citizen and that activities like squatting, running & jumping were behind me. But I refused to accept th...

  • HOT/COLD CONTRAST THERAPY

    HOT/COLD CONTRAST THERAPY

    Enhance performance, accelerate recovery & live your best life with contrast training!

    HEAT THERAPY is your biggest friend pre-workout and anytime you’re trying to relax, massage your muscles or mobilize your joints. It’s especially important in the morning, when w...

  • RECOVER Template

    23.8 MB

  • 2021 Q2 TDBJ Training Calendars

    5.18 MB

  • Month 1 Pushups & Pullups Plan PDF

    12.4 MB

  • Month 2 Pushups & Pullups Plan PDF

    12.7 MB

  • Month 3 Pushups & Pullups Plan PDF

    12.7 MB