PDF LINKS:

Week 1 WOW: https://rebrand.ly/July2020wk1

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
...

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...

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! There are a few vids in here to help you navigate the site. There is also a suggested equipment list. The most important thing is the Annual Training Schedule PDF. It will essentially break down how to use TDBJ, whether you just want to do metcon style WOWs, or the muscle...

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

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

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.

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

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....

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....

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!

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

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.