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.

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: ...

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.

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.

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.

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.

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.

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

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.

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!

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.

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...

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...

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

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.

Download the companion PDFs:

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

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

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!

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.

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

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

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...

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...

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....

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...

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

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...

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...

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...

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...

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 ...

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 ...

PDF: https://rebrand.ly/APR2020GGLower

PDF: https://rebrand.ly/APR2020GGUpper

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...

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

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

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...

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...

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...

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...

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....