The Daily BJ

$19 a month after 7-day free trial

JOIN THE 2021 SEASON! This is BJ Gaddour's masterclass, a full-year of periodized at-home fitness programming and an ongoing course in physical education and culture. This isn't just another home workout program. Become an elite self-coach and unlock the full potential of your mind, body, and soul! Read on...

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).

  • 2021 Q2 Wave 3 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.

  • June 2021 WOWs

    7 videos

    This is where all of the WOW (Workout of the Week) content for June 2021 can be found. Each new WOW will come with a shortened 20-minute EXPRESS follow-along workout video plus a 1-hour follow-along workout for the full routine. Here's the recommended weekly training schedule:

    Monday: EXPRESS WO...

  • 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.

  • May 2021 WOWs
    9 videos — 1 extra

    May 2021 WOWs

    9 videos — 1 extra

    This is where all of the WOW (Workout of the Week) content for May 2021 can be found. Each new WOW will come with a shortened 20-minute EXPRESS follow-along workout video plus a 1-hour follow-along workout for the full routine. Here's the recommended weekly training schedule:

    Monday: EXPRESS WOW...

  • 2021 Q2 Wave 1 Pushups & Pullups Specialization Plan

    3 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.

  • April 2021 WOWs
    9 videos — 3 extras

    April 2021 WOWs

    9 videos — 3 extras

    This is where all of the WOW (Workout of the Week) content for April 2021 can be found. Each new WOW will come with a shortened 20-minute EXPRESS follow-along workout video plus an instructional coaching video for the full 1-hour routine. Here's the recommended weekly training schedule:

    Monday: ...

  • 2021 Q1 Wave 3 Hangs and Planks Specialization Plan

    2 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.

  • March 2021 WOWs

    9 videos

    This is where all of the WOW (Workout of the Week) content for March 2021 can be found. Each new WOW will come with a shortened 20-minute EXPRESS follow-along workout video plus an instructional coaching video for the full 1-hour routine.

  • 2021 Q1 Wave 2 Hangs and Planks Specialization Plan

    2 videos — 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.

  • February 2021 WOWs

    9 videos

    This is where all of the WOW (Workout of the Week) content for February 2021 can be found. Each new WOW will come with a shortened 20-minute EXPRESS follow-along workout video plus an instructional coaching video for the full 1-hour routine.

  • 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

    2 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

  • January 2021 WOWs
    10 videos — 3 extras

    January 2021 WOWs

    10 videos — 3 extras

    This is where all of the WOW (Workout of the Week) content for January 2021 can be found. Each new WOW will come with a shortened 20-minute EXPRESS follow-along workout video plus an instructional coaching video for the full 1-hour routine.

  • 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.

  • #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...

  • Recovery
    12 videos

    Recovery

    12 videos

    SELF-CARE! This category will contain additional mobility & 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 corrective e...

  • 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...

  • Beginner Bootcamp
    3 videos — 4 extras

    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:

    Workout 1 – http://tdbj.me/tdbj-beginner-1
    Workout 2 – http://tdbj.me/tdbj-beginner-2
    Workout 3 – http://tdbj....

  • 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 — 4 extras

    Getting Started

    1 video — 4 extras

    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

    JOIN THE 2021 SEASON! This is BJ Gaddour's masterclass, a full-year of periodized at-home fitness programming and an ongoing course in physical education and culture. This isn't just another home workout program. Become an elite self-coach and unlock the full potential of your mind, body, and sou...