The Daily BJ |

GAINZ 3.0 Program

This is the third installment of our 28-Day GAINZ series for those trainees looking to build muscle. Start with the original 28-DAY GAINZ PROGRAM before doing this. Unlike the total body training split in SHRED 3.0, GAINZ 3.0 uses an upper/lower split to maximize muscle gain.

These workouts harness the muscle-pumping power of BJ's signature metabolic bodybuilding style. GAINZ 3.0 specifically uses joint-friendly 5-exercise circuits for the same body zone with a 40-20 interval. Alternating between competitive exercises with incomplete rest promotes muscle growth via metabolic stress (pump and burn) and allows lighter loads to go a longer way.

You will perform 4 or 6 workouts per week based on your schedule and fitness level. There are 4 upper body and 4 lower body workouts to choose from for added variety:

UPPER BODY

  1. Bodyweight Workout
  2. Dumbbell Workout
  3. Single-Band Workout
  4. Bonus Dumbbell Shoulder Circuit

LOWER BODY

  1. Bodyweight Workout
  2. Dumbbell Workout
  3. Kettlebell Workout
  4. Bonus "Death by Bulgarians" Workout

For best results, be sure to perform nightly #NetflixAndStretch drills to improve recovery and enhance performance.

I highly recommend using the 40-20 MMA Rockout Soundtrack available in the members zone so you don’t have to be a slave to the clock:

https://www.thedailybj.com/categories/workout-music

Another option is the Tabata Pro app available in the Apple iTunes Store.

Equipment Recs (click to be taken to store): 

Hip circle

Bands - The small single band package should cover almost all of your band needs, however, you have the option to purchase individual bands on this site as well.

Kettlebell