January 2020 Workouts

January 2020 Workouts

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 2020 Week 1: https://tdbj.me/Jan2020wk1
WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2

PLEASE read this very carefully and mark the key dates in your G-Cal. This will be our regularly scheduled programming for all of 2020. And all of the Gorillacorn Gainz (GG) info is towards the end.

1.) THE WORKOUT OF THE WEEK (WOW)

You will get 1 new DVD-level workout/week, which is really a bunch of workouts in one with my signature flow and layering. It will be the WORKOUT OF THE WEEK (WOW). You will be doing the same workout 3x/week in this manner with a new WOW every week for all of 2020.

2.) YOUR WEEKLY TRAINING SCHEDULE FOR 2020

MONDAY- LEARN IT & FEEL IT OUT:

Instead of trying to learn 3 new workouts/week, you just need to master ONE. Today your goal is just to learn the routine and feel it out on your own. By the end of the routine you should know exactly what loads make sense for you and what to expect for the LIVE workout with me.

I will also be personally doing this WOW as my workout for one last run-through to fine tune and perfect it for Wednesday, in addition to creating a custom workout music playlist to power the routine.

TUESDAY- OFF/ACTIVE RECOVERY:

You will likely be the most sore from this WOW today since it’s a new routine your body has to adapt to. Foam rolling, mobility work, and 30-60 minutes of walking is highly recommended today.

I don’t want you doing anything high-intensity today so don’t ask me if it’s okay. It’s your body so do what you want but if it’s not part of my plan I just don’t want to hear about it. Yes, I’m a prick. But a lovable one, no? ;)

WEDNESDAY- FOLLOW-ALONG:

Every Wednesday at 10 am PST/1pm EST you can train with me and follow-along to the WOW. This will be my workout and I’m gonna be pushing myself to the limit while still coaching and motivating you to the best of my ability.

The first 5-10 minutes will be a warmup specific to the needs of the upcoming workout. The main workout will then take 20-40 minutes depending on the format. All questions will be held to post-workout where there will be a brief Q&A to fill the remainder of the hour.

Can’t make it live? 24-hour replay will be available on Instagram (IG) and indefinite replay will be available on my YouTube (YT) channel (YouTube.com/BJGaddour). PLUS, I’ll be training my wife Naomi to the same routine LIVE on IG on Thursday at 10am PST (same time).

THURSDAY- OFF/ACTIVE RECOVERY:

You’ll definitely feel yesterday’s routine but your body should already start to adapt to it. So soreness should be less than Tuesday. Foam rolling, mobility work, and 30-60 minutes of walking is highly recommended today.

Missed the live workout yesterday? Watch the replay or follow-along with Naomi as I coach her & you the whole way. Just push your Friday workout back to Saturday in this case.

FRIDAY- KILL IT ON YOUR OWN:

You’ve now tested the WOW on your own and then you did it with me so you can get the full experience I intended. Now you need to do it on your own one more time to close out the week. Really push yourself today and earn that full weekend of rest.

If you’re integrating GORILLACORN GAINZ (GG) programming, you’ll be doing an UPPER BODY WORKOUT on Friday and a LOWER BODY WORKOUT on Saturday. More details on that below.

Here’s how the content will drip…

SUNDAY: WOW INSTRUCTIONAL VIDEO

A full instructional video of the upcoming WOW will be posted to the members zone of TheDailyBJ.com for the upcoming week. This is all about coaching and putting you in the best position to have success. It will also allow you to better follow-along with me on Wednesdays.

In addition, I’ll post a PDF of the exercise list and flow chart I use during the workouts for myself without pics. Plus, I’ll post a video slideshow of the main moves for a user-friendly snapshot to my Instagram (@BJGaddour) on Tuesdays.

Please note that this will officially begin next Sunday, January 5th. But I’ll be posting some new routines I’ve already done for the past 2 follow-along workouts for in addition to GG on January 1st!

MONDAY: WOW PODCAST

Each week will start with a podcast where I break down the method-behind-the-madness (MBM) of your WOW. Please be sure to subscribe to “THE WEEKY BJ PODCAST” on iTunes, Spotify or Anchor so you don’t miss a beat.

TUESDAY: IG SLIDESHOW

I’ll post a video slideshow of the main moves to my Instagram (@BJGaddour) on Tuesdays for a user-friendly snapshot. Please keep in mind that I can’t post all of the variations I’ll be using during the live workout here. There’s only room for 5-10 moves and this is simply an overview of the routine.

WEDNESDAY: GET SOME GAINZZZ Live with BJ

Every Wednesday at 10am PST/1pm EST you can train with me on Instagram and YouTube. Naomi will be filming me on IG and our new video guy will be filming me on YT starting on January 8th.

THURSDAY: GET SOME GAINZZZ Live with Naomi

Every Thursday at 10am PST/1pm EST you can train with Naomi on Instagram. I will be filming and coaching Naomi on Instagram-only. This will feel more like a personal training experience since I won’t be slowly dying like on Wednesday.

3.) GORILLACORN GAINZ PROGRAMMING

You already know that GG is coming to TDBJ for no extra charge in 2020. Every one else is doing 3 whole body workouts/week (the WOW) on M, W, & F as previously outlined. But you’ll only be doing the WOW on M & W to make room for an UPPER BODY WORKOUT on Friday and a LOWER BODY WORKOUT on Saturday for 4 total workouts/week.

You will repeat the same UPPER & LOWER workout 4x/month to get the most out of them. I will also be providing detailed modifications for those without full equipment access.

Here’s what the weekly progression will look like:

WEEKLY PROGRESSION

WEEK 1-LEARN IT: Perform 1 cycle and figure out your loads (20 minutes)

WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week (20 minutes)

WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads (40 minutes)

WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week (40 minutes)

Subscribe Share
January 2020 Workouts
  • WOW Week 2 January 2020 Part 1

    BANDS BURNER COUNTDOWN INTERVALS

    WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
    Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

    All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

    Want a DVD-level experience? Join me for an Instagram (@B...

  • WOW Week 2 January 2020 Part 2

    BANDS BURNER COUNTDOWN INTERVALS

    WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
    Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

    All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

    Want a DVD-level experience? Join me for an Instagram (@B...

  • WOW Week 2 January 2020 Part 3

    BANDS BURNER COUNTDOWN INTERVALS

    WOW January 2020 Week 2: https://tdbj.me/Jan2020wk2
    Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

    All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

    Want a DVD-level experience? Join me for an Instagram (@B...

  • WOW Week 2 January 2020 PDF Cheat Sheet

    66.5 KB

  • WOW January 2020 Week 1

    BODYWEIGHT BURNER COUNTDOWN INTERVALS

    WOW January 2020 Week 1: https://tdbj.me/Jan2020wk1

    Annual/Weekly Training Schedule: https://tdbj.me/Annual-Training-Schedule

    All my apparel is from my men’s athleisure line at SleevesSoldSeparately.com

    Want a DVD-level experience? Join me for an Instagr...

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 1

    ROUND 1- 3 Minutes:

    CORRECTIVE CORE CORE & SHOULDER COMPLEX
    MINUTE 1: 15/5 x 3 Level-Change Eccentric-Isometric Hammer-Grip Hangs @ 1 minute work

    MINUTE 2: Eccentric-Isometric Bear Crawl Pushups @ 1 minute work

    MINUTE 3: Light Bottoms-Up Plate Hammer Curl to Presses @ 1 minute work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 2

    ROUND 2- 3 Minutes:

    BACK, BICEPS & FOREARMS STACK

    MINUTE 1: Eccentric-Isometric E-Z Curl Baby-Hinge Biceps Curls @ 1 minute work

    MINUTE 2: 90/90 Chinups Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work

    MINUTE 3: Plate 1-Leg L/R Biceps Curls @ 10 seconds rest, 50 seconds work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 3

    ROUND 3- 3 Minutes:

    CHEST, TRICEPS & SHOULDERS STACK

    MINUTE 1: Eccentric-Isometric Barbell Floor Hover Presses @ 1 minute work

    MINUTE 2: 90-90 Dips Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work

    MINUTE 3: Plate 1-Leg L/R Triceps Kickbacks @ 10 seconds rest, 50 seconds work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 4

    ROUND 4- 3 Minutes:

    BACK & TRAPS STACK

    MINUTE 1: Band/Cable Cross-Over Low-Trap Raises @ 1 minute work

    MINUTE 2: Eccentric-Accentuated Barbell/Trap Bar Rack Pulls or T-Bell Sumo Deads @ 15 seconds rest, 45 seconds work

    MINUTE 3: DB Suitcase Carries @ 15 seconds rest, 45 seconds work

    REST A M...

  • January 2020 Gorillacorn Gainz UPPER BODY WORKOUT ROUND 5

    ROUND 5- 3 Minutes:

    SHOULDERS STACK

    MINUTE 1: Plate Bent-Over Reverse Flys @ max quality reps in a minute

    MINUTE 2: Plate Lateral Raises @ max quality reps in a minute

    MINUTE 3: 30/30 High/Low Band Pull-Apart @ max quality reps in a minute

    REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BA...

  • January 2020 Gorillacorn Gainz LOWER BODY WORKOUT ROUNDS 1 & 2

    ROUND 1- 3 Minutes:

    CALVES COMPLEX- LEFT/WEAK SIDE
    MINUTE 1: CONCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
    MINUTE 2: ECCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
    MINUTE 3: ECCENTRIC-CONCENTRIC Manual-Resistance 1-Leg Standing Calf Rai...

  • January 2020 Gorillacorn Gainz LOWER BODY WORKOUT ROUND 3

    ROUND 3- 3 Minutes:

    CORRECTIVE HIP COMPLEX & PEACH-PLUMPER
    Eccentric-Isometric 1-Leg Hip-Thrusts- Left/Weak Side @ 90 seconds work
    Eccentric-Isometric 1-Leg Hip-Thrusts- Right/Strong Side @ 90 seconds work

    REST A MINUTE

  • January 2020 Gorillacorn Gainz LOWER BODY WORKOUT ROUNDS 4 & 5

    ROUND 4- 3 Minutes:

    SINGLE-LEG STACK- LEFT/WEAK SIDE
    MINUTE 1: Eccentric-Accentuated Bulgarian Deadlift or Rack Pulls @ 1 minute work
    MINUTE 2: DB/KB Front-Loaded PAUSED Bulgarian Split Squats (BSS) @ 20 seconds rest, 40 seconds work
    MINUTE 3: Bodyweight Stick-Assisted Constant Tension BSS @ 10 ...

  • WOW January Week 1 Flow Chart Cheat Sheet PDF

    63.4 KB

  • GORILLACORN GAINZ JANUARY 2020 UPPER BODY WORKOUT CHEAT SHEET

    63.4 KB

  • GORILLACORN GAINZ JANUARY 2020 LOWER BODY WORKOUT CHEAT SHEET

    62.8 KB

  • Annual-Calendar.pdf

    39 KB