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30 MINUTE PHYSIQUE
Maximizing our physiques with 30 minute workouts
I'm a practical garage gym bro & certified personal trainer. I focus on effective, time efficient workouts to build muscle and lose fat, so you look and feel better.
On this site, I am specifically focusing on promoting the "30 Minute Physique" lifestyle, and will be sharing my journey of getting as jacked as possible via 30 minute workouts.
Check out my Gumroad page to join my email list and peruse my ebooks and programs for sale: https://garagegymbro.gumroad.com/
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Managing the Holidays without Sacrificing your Health and Fitness
Here's how you handle current and upcoming holiday weeks without getting all fat and sassy: Exercise. Prioritize it. Your nutrition may be temporarily thrown to the wind, but you can still exercise for at least 15 minutes every single day. Stay disciplined, do some resistance training every other day or even every day (depending how you split up your training schedule – for example, if doing full body train every other day. If doing PPL you can train just about every day). R
30minutephysique
Nov 252 min read
November 22, 2025 Workout of the Day and More Pullup EMOM Talk
11/22/2025 Workout of the Day Pull session Ex 1: pullups-1 set of max reps, then 10 Minute EMOM x 3 reps every minute on the minute Ex 2: single arm rows-3x8-10 Ex 3: incline dumbbell curls-3x6-10 Ex 4: incline hammer curls-3x8-12 Total Time = 36 minutes I've been really enjoying these EMOMs for pullups. Today I took a little different approach and did the first set for as many reps as possible with good technique, and then, essentially doing back off sets for 10 minutes E
30minutephysique
Nov 232 min read
Back to Reality
Yesterday was a long travel day. Got home and went to sleep around 11:30pm Slept in until 7am this morning. Woke up, turned on the coffee pot Got down on the floor and did my daily wake up routine: 10 Hindu squats 10 glute bridges 10 frog crunches 10 pushups I'm happy to be home and to get back into the regular routine of things, but the vacation in the sunny, warm tropics was nice. Though, I always realize on these more elaborate trips/vacations that I'm a weirdo and actuall
30minutephysique
Nov 231 min read
Vacation Leg Workout. November 21, 2025 Workout of the Day
11/21/2025 Workout of the Day Leg session Warm up: hanging leg raise x 12; machine crunch x 2x10; rebound hops x 2x10; Hindu squats x 2x10 Ex 1: alternating reverse lunges EMOM-4/4, 4/4, 4/4, 4/4, 4/4, 4/4, 4/4, 4/4, 4/4, 4/4 (10x4/4 Every Minute on the Minute) Ex 2: Bulgarian split squats-3x8/8 Ex 3: single leg hip thrust (with dumbbell)-3x8/8 Ex 4: calf raise-(leg press machine) 3x15-20 Total Time = 35 minutes Those alternating reverse lunge EMOMs were excellent. Each se
30minutephysique
Nov 213 min read
Align Your Lifestyle with Your Goals
Your body and mind develop based on the lifestyle you choose to live on a regular basis. The choices you consistently make directly impact the way you look, think, and feel. If you don't like the way you look or feel, change how you spend your time. Look at adjusting your habits to align with how you want to look and feel. Looking and feeling good doesn't come as a result of consistently choosing the easy, comfortable path. Unusual results can only be achieved through grit,
30minutephysique
Nov 201 min read
November 19, 2025 Workout of the Day
11/19/2025 workout of the day Push session Ex 1: single arm overhead press-3x8-12 Ex 2: single arm DB bench press-3x12-15 Ex 3: DB skull crushers-3x8-15 (rest pause as needed/if needed to get at least 8 reps) Ex 4: lateral raise-4x15 (rest pause and partial reps as needed to get to 15 reps) Total Time = 25 minutes These vacation workouts have been pretty fast-paced. The dumbbells in the resort gym are a little lighter than I usually use on most of the compound lifts so we'r
30minutephysique
Nov 191 min read
Wake Up and Move for a Few Minutes
Woke up and started my morning as always – with little exercise snack to give myself some energy and start the day off right. 15 Hindu squats 10 glute bridges 15 pushups I tell all my clients to do some sort of mild or light exercise each morning within 30 minutes of waking. It takes only a few minutes and you'll feel much better for it. Plus, if you do NOTHING else physical for the rest of the day, at least you did that early morning movement practice. For the record, I do N
30minutephysique
Nov 191 min read
November 18, 2025 Workout of the Day
11/18/2025 Workout of the Day Pull Session Warm up: decline bench leg raises x 3x10-15; 1 set of lat pulldowns x 15 reps Ex 1: EMOM pullups-13 sets x 3-5 reps, every minute on the minute Ex 2: standing alternating DB curls-4x6-8 Ex 3: hammer curls-3x8-12 Total time = 29 minutes The gym at this place I'm staying was crowded (for the size of the gym) this morning. And while there was a nice lat pulldown machine, there really wasn't any good way to row. The dumbbells were too
30minutephysique
Nov 182 min read
November 17, 2025 Workout of the Day
11/17/2025 Workout of the Day Legs Warm up: frog situps x 3x20; lateral raises x 3x15 Ex 1: Bulgarian split squat-3x10/10 Ex 2: seated hamstring curls-3x15-20 Ex 3: box step ups-3x10/10 Ex 4: calf raise-3x15 Total Time = 32 minutes Nice leg pump with mí amigo while on vacation. Travel tends to negatively affect the way I feel while training during the first couple days in a new place. I typically follow a pretty regimented, consistent daily schedule and on vacation that's th
30minutephysique
Nov 172 min read
Lift & Read Book Club Issue 15
I finished reading "The Count of Monte Cristo" about a month back. Wow. What an incredible story. It wasn't at all like I assumed it would be, having heard of it as a classic tale of escape and adventure. My mind assumed the entire novel would head a completely different direction, but that's why you read the books. This one was full of humble teachings and lessons right up until the very last sentence. This is a true classic and a pretty easy – albeit, fairly long – read.
30minutephysique
Nov 163 min read
November 14th and 15th Workouts of the Day
11/14/2025 Workout of the Day Warm up: hanging leg raises x 2x12 Ex 1: EMOM Pullups-11x3-5 reps, every minute on the minute, for 11 minutes Ex 2: single arm dumbbell rows-3x8-12 Ex 3: concentration curls-3x6-12 Ex 4: inverted rows on a straight bar-3x8-12 This one took me, as usual, exactly 30 minutes. Those EMOM pullups are a fun way to train, occasionally. You get a lot of high quality, perfect reps because – in my case – 3-5 reps is much less than my max reps with bodyweig
30minutephysique
Nov 152 min read
A Better Way to Set Goals and Resolutions
Instead of setting goals about achieving a specific outcome, set goals to begin – then maintain – specific habits. For example, instead of saying: "this year I'm going to lose 20 pounds." Say: "this year I'm going to lift weights for 30 minutes, 4 days per week. I will walk 45 minutes every day. I will cut out alcohol and eat 150 grams of protein per day ." You see, the first example is just a wishy washy, outcome-based statement of something you want. But, focusing on th
30minutephysique
Nov 153 min read
My 2 Minute Morning Recharge Session
Here's my current 2 minute morning recharge while I'm brewing my coffee: 10 Hindu squats* 10 glute bridges (holding 5 seconds each rep) 10 pushups *If you don't like or are uncomfortable doing Hindu squats, do air squats or step ups x 10 reps (per leg if step ups), instead. I do just 1 round most of the time. If you want to do more, cycle through for as many rounds as you want, or, as I've done in the past, set a timer for 10-15 minutes and do as many rounds as you can in tha
30minutephysique
Nov 141 min read
November 13, 2025 Workout of the Day
11/13/2025 Workout of the Day Warm up: 1-2 rounds of single leg glute bridges x 10/10; Ab wheel rollouts x 10 Leg Session Ex 1: Bulgarian split squats-2x8-15 Ex 2: single leg RDLs-2x10-15 Ex 3: single leg box squats (18 inch box)-2x10-15 Ex 4: single leg calf raise-2x10-15 8 total sets may not seem like a lot. But doing 8 sets per leg with 4 unilateral lower body exercises while executing each set with great form, focus, and intensity (going relatively close to technical fail
30minutephysique
Nov 132 min read
November 11, 2025 Workout of the Day
I've decided I'm going to bring back the Workout of the Day (WOD) posts on my blog and in Gumroad/Substack notes, as well as YouTube Shorts. I will NOT spam your inbox with these posts, though. At least not usually. The reason I'm bringing this segment back? 1. Because I enjoy it. 2. Because I think it offers value for people that want several workouts per week and who don't feel confident enough programming for themselves. For now, this is all free. Eventually I'll probably
30minutephysique
Nov 122 min read
November 10, 2025 Workout of the Day
I've decided I'm going to bring back the Workout of the Day (WOD) posts on my blog and in Gumroad/Substack notes, as well as YouTube Shorts. I will NOT spam your inbox with these posts, though. At least not usually. The reason I'm bringing this segment back? 1. Because I enjoy it. 2. Because I think it offers value for people that want several workouts per week and who don't feel confident enough programming for themselves. For now, this is all free. Eventually I'll probably
30minutephysique
Nov 112 min read
The Simple, but Effective, Big 3 Bodyweight Exercises
Calisthenics, aka, bodyweight resistance training, is great for many many reasons. One of which is the fact that it requires zero equipment and can be done anywhere. You don't need a gym membership. Your bedroom with a door frame pullup bar or even a local playground works wonderfully. Another perk with bodyweight training is that as you adapt to the unique stimulus and soreness that it can produce, you can eventually train very frequently. More frequently than you'd be able
30minutephysique
Nov 103 min read
Choose How You Want to Suffer
Suffering is a part of life. There's no escaping it. But you get to choose the outcome of your suffering. Choose wisely.
30minutephysique
Nov 101 min read
Mainstream Gym Culture is Holding you Back from Becoming Seriously Fit
Fitness is more than just bodybuilding and/or powerlifting. I can't believe people have to be reminded of this. If you're stuck in an exclusive bodybuilding or powerlifting mindset of fitness, you're missing out on bucketfuls of gains...gains that are more than just muscular size and personal best 1 rep maxes. Yes, I'm eluding to the crazy idea that there is more to exercising than simply building as much muscle in specific areas as possible or building as much strength as p
30minutephysique
Nov 911 min read
Stop Wasting Your Time in the Gym! Follow this Approach for Better Results
Too many people go to the gym and spend a lot of time doing a lot of sets of a lot of exercises... But doing them poorly. Dial it back. Do less, but focus on quality and effort. We cannot focus on so many things and expect to also perform each set and each exercise well. Going into a workout where you know you've got to do a bunch of different exercises and sets inevitably leads to junk volume. You're mentally not dialed in nor willing to give high quality efforts to each se
30minutephysique
Nov 76 min read
HELLO
I'm a practical garage gym bro, who happens to also be a certified personal trainer, strength & conditioning coach, and an uncertified writer. I promote simple, but effective practices to maximize strength, hypertrophy, and body composition.
On this site, I am specifically focusing on promoting the "30 Minute Physique" lifestyle, and will be sharing my journey of getting as jacked as possible via 30 minute workouts.
Check out my Gumroad page to join my email list and peruse my ebooks and programs for sale: https://garagegymbro.gumroad.com/
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