BJ Gaddour’s Best kBox Training Programs

As many of you already noticed, BJ Gaddour has gone on a kBox frenzy. Here, Fredrik Correa shares a few of his videos to inspire your personal fitness routine.


Since this summer, the former Athletic Director of Men’s Health magazine, BJ Gaddour, creator of The Daily BJ, has shared a ton of quick and intense programs to his +200k followers with the kBox as as a central piece of equipment.

His programs are perfect for a busy schedule and I wanted to highlight some of them here, both to return the favor and to show the kBox being used in a home gym setting as opposed to most of the other media we share.

Maybe a few of these programs will fit as recurring workouts for you, or maybe you just want to take one or a few of these drills and put them into your own existing program. As BJ points out, just as you can do lots of traditional free weight exercises on the kBox for increased effect and efficiency, most of these programs can be done with traditional equipment as well.

Use this for inspiration! Here we go:

Upper body workouts

Lets start with this post focusing on upper body:

#FlexFriday 💪with some straight Bro-J Gaddour arms, shoulders, and back blasting! I’m using the @go_exxentric #Kbox4 and @concept2inc #SkiErg but just focus on the exercises/movement patterns and use whatever equipment you have access to for a precious pump to kick off the weekend: 1. Single-Arm Lateral Raises @ 3 sets of 8 reps/side 2. Triceps Pushdowns @ 3 sets max reps/distance in a minute 3. Single-Arm Row @ 3 sets of 10 reps/side 4. Overhead Triceps Extensions @ 3 sets max reps/distance in a minute 5. Single-Arm Concentration Curl @ 3 sets of 8 reps/side 6. Reverse-Grip Bent-Over Row @ 5 sets of 15 reps 7. Reverse Fly @ 5 sets max reps/distance in a minute 8. Split Kneeling Overhead Press @ 5 sets of 15 reps 9. Straight-Arm Lat Pulldown @ 5 sets max reps/distance in a minute 10. High Pull @ 5 sets of 15 reps #AskYourGymToBuyThis #TheDailyBJ #NotAPornSite #AllBJNoBS #Back #Arms #Shoulders #BroJGaddour #AllBro #UpperBody #UpperBodyWorkout #Bodybuilding #Muscle #TGIF #BJGaddour #💪

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Another one focusing on arms and deltoids:

💪ARMS, DELTS, & CARDIO! Here was the flow of a recent upper body and cardio workout. I got a savage heart and muscle pump. As always, modify with whatever equiment you have access to and apply the principles for dem gainz. CIRCUIT 1 1a. @go_exxentric #Kbox4 rope hammer curl 1b. #Kbox4 overhead rope triceps extension 1c. Reverse fly on @concept2inc #SkiErg @ max distance in 2 minutes CIRCUIT 2 2a. #Kbox4 rope front raise 2b. #Kbox4 rope upright row 2c. #Kbox4 rope bent-over row 2d. Straight-arm lat pulldown on @concept2inc #SkiErg @ max distance in 2 minutes CIRCUIT 3 3a/b. Side-lying dumbbell lateral raise L/R 3c/d. Standing band lateral raise L/R FINISHER 4a. Blood-flow restriction triceps pushdown 4b. Blood-flow restriction lying biceps curl Join TheDailyBJ.com (direct link in my bio) to access my exact daily workouts with sets, reps, rest, etc. #TheDailyBJ #NotAPornSite #AllBJNoBS #Arms #Delts #Cardio #MetabolicBodybuilding #Gainz #Bodybuilding #Muscle #ArmsWorkout #Biceps #Triceps #Shoulders #EccentricTraining

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Lower body workouts

Working them legs:

LOWER BODY WERK! Wearing my @pedestalfootwear barefoot training socks to maximize the lower body gainz. As always, modify with whatever equipment you have access to and focus on the movement patterns and principles: 1. Front-Foot-Elevated Split Squats 2. 1-Leg Leg Curls 3. 1-Leg Hip Flexions 4. Constant-Tension Fingertip-Assisted Russian Leg Curls Moves 1-3 are using the @go_exxentric #Kbox4 fly wheel trainer for eccentric overload- the faster you go up, the faster it comes back down. I did 6 sets of 20 reps/side for move 1 and 3 sets of 20 reps/side for moves 2 and 3. Move 4 uses the #SpeedBot floor glute-ham developer but you can modify by hooking your feet into a lat pulldown seat or having a partner hold your feet down. Keep constant tension on those hammies by staying in the bottom half of the range of motion, using only as much fingertip assistance as needed to execute the reps. I did 3 sets of max reps to finish the workout. I post my exact daily workout at TheDailyBJ.com (direct link in my bio) under THE DAILY BJ category. Check it out! #TheDailyBJ #NotAPornSite #AllBJNoBS #Legs #LegDay #TheHamstringGuy #EccentricTraining #RussianLegCurls #NordicCurls #LegCurls #BJGaddour #Gainz

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Two of my favorite drills on the kBox, Rows and RDLs:

💪TRIPLE BACK STACK!🍑One of my favorite ways to hit any muscle group is stacking 3-competitive moves back to back to back. It’s a great way to get a lot of work done in a very short period of time, extend time under tension, and create massive muscles pumps and metabolic stress to spur growth. Plus, you can accomplish all of this using lighter loads which is great for longevity. Here are 3 sample triple back stacks using different equipment that will also hammer your glutes and hamstrings. They incorporate a “mechanical drop set” where you start with a weaker position and move to a stronger position as you fatigue while using the same load. 1. Barbell Overhand-Grip Bent-Over Row/Underhand-Grip Bent-Over Row/Hip-Hinge 2. Dumbbell Overhand-Grip Bent-Over Row/Hammer-Grip Bent-Over Row/Hip-Hinge 3. @go_exxentric #KBox4 Flywheel Trainer Overhand-Grip Bent-Over Row/Underhand-Grip Bent-Over Row/Hip-Hinge I use a mini-band wrapped above the knees on setups 1 and 3 to increase hip activation and put the lower back in a more stable position. I block my feet together on setup 2 so the dumbbells don’t hit my thighs and to increase the range of motion through my hips and hamstrings. To see the full instructional video with sets, reps, rest, etc. visit TheDailyBJ.com (direct link in my bio) under the GAINZ category. #TheDailyBJ #NotAPornSite #AllBJNoBS #Gainz #Back #BackWorkout #BackCircuit #DropSet #MechanicalDropSet #Bodybuilding #MetabolicBodybuilding #BJGaddour #TransformationTuesday #Glutes #Hamstrings

Ett inlägg delat av BJ Gaddour (@bjgaddour)

This Zercher variation rightfully stimulates a lot of the core and arms since you have to stiffen up the whole chain from the bar to the foot to be able to produce force:

EXERCISE ORDER ON LEG DAY FOR MAX GAINZ! Most trainees will do the heavier bilateral moves first in a lower body workout. I used to do it that way too when strength and load was more of a priority. But now that performance, longevity and muscle gain is my main focus, my approach is quite different. I do unilateral moves first to optimize muscle activation, joint positioning, and mobility. By the time I get to the heavier bilateral work, my nervous system is primed, my joints are lubricated, and my muscles are moist. With this approach over the last year or so I’ve never had better leg days. I get precious, pain-free pumps and my recovery is dramatically faster. Here was the exercise order at a recent leg day sesh: Circuit 1: 10 reps each 1a. Single-leg band hip thrust- left side 1b. Single-leg band hip thrust- right side 1c. Single-leg, single-arm hip-hinge- left side 1d. Single-leg, single-arm hip-hinge- right side Circuit 2: 10 reps each 2a. Zercher Bulgarian split squats- left side 2b. Zercher Bulgarian split squats- right side 2c. Russian leg curls Circuit 3: High reps (20-30+) 3a. Constant tension Bulgarian split squats- left side 3b. Constant tension Bulgarian split squats- right side 3c. Mini-band (hip circle from @mbslingshot) hip-hinges I’m using the @the_hip_thruster for 1a and b, the @go_exxentric #KBox4 fly wheel trainer for 1c, 1d, 2a, 2b, and 3c which provides eccentric overload (the faster you pull up, the faster it goes back down), and the floor glute-ham developer for 2c is from #SpeedBot. But use whatever equipment you have access. I love finishing with high-rep bodyweight moves, especially if I did that same move earlier in the workout with heavier loads. Start re-thinking the traditional approach to #LegDay if you’re looking for better long-term #gainz. I post my exact daily workouts from the week before complete with sets, reps, rest, etc. at TheDailyBJ.com (direct link in my bio). Check them out! #TheDailyBJ #NotAPornSite #AllBJNoBS #Legs #Quads #Glutes #Hamstrings #Fitness #Fitspo #Fitspiration #ReturnOfTheMack #Bodybuilding #MetabolicBodybuilding #BJGaddour #Circuit #CircuitTraining #CircuitWorkout

Ett inlägg delat av BJ Gaddour (@bjgaddour)

Have fun!

/Fredrik Correa, M.D., co-founder

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