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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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Overcoming the Sedentary Lifestyle Epidemic
The other day I was watching a movie with my wife and one of the characters was shouting at another character that he killed their friend in a previous scene. The accused character responded, "no, sitting on his [bottom dollar] for 12 hours a day killed him!" Now, that made me think and reminded me of an article I wrote last year. I figure this is an important topic, so I'm writing about it again. The irony is that during this scene, my wife and I were firmly participating i
30minutephysique
Nov 59 min read
November 2025 Lifting Club Programs: Full Body Program, Lightning WOD Squad Program, and an Upper/Lower Program
What's up, everybody! Happy November! This month I'm sharing a program DUMP. First will be the official November Lifting Club Program: Full Body Low Volume. Then, I'll share the Lightning WOD Squad program for this month. After that, I'll provide a little spin-off variation of The Lifting Club's full body plan. Finally, I'll finish with the Upper/Lower Program that I'll be running with a 4-5 day per week frequency this month (my Old Faithful plan, so to speak). Let's dive in
30minutephysique
Nov 29 min read
The Secret to Maintaining Long Term Training Consistency and Gains
Low (daily) training volume + high frequency makes exercise adherence Easy (and fun). It is such a simple formula, I don't understand why more people aren't embracing it. The fitness industry thrives on extremes. High Volume. Maximum intensity. Minimalist training. Lift every day. Lift only 1 day per week. One Lift per Day. One set per exercise. Powerlifting. Competitive bodybuilding. CrossFit. Optimal Exercise Tier Lists And that's just a handful of examples on the tip of
30minutephysique
Nov 14 min read
The Count of Monte Cristo
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. It's funny, it's sad, it's redeeming. Everyone should read "The Coun
30minutephysique
Nov 11 min read
Checking In: Over Half a Year Later Without Social Media
Since March 30, 2025 I've been 100% free of all mainstream social media (Instagram, Twitter, Facebook, Tik Tok, threads, etc. I had slowly weened off since 2022 – getting rid of Facebook and Tik Tok first – but it took awhile longer before I permanently deleted Twitter and Instagram). It feels good. I've attached the original article I wrote about why I decided to pull the plug on social media, but I figured I'd share an update on my feelings about the matter now that it's be
30minutephysique
Oct 254 min read
Today's 10 Minute Active Rest Circuit
Active rest workout circuit Jump rope x 25 Indian club swings x 10/10 Light Kettlebell snatches x 5/5 Repeat for 10 minutes I did 5 rounds. Not a bad, gentle playful workout. 125 jump ropes. 50 Indian club swings each arm. 25 snatches each side. T'was a nice little daily movement practice. It's tough to beat a quick workout outside in the sun. Move every day. Lift hard for 30-45 minutes 3-5 days per week. Do quick, light, active rest workouts/circuits on non-lifting days.
30minutephysique
Oct 211 min read
Morning Coffee Ponderings: Warm Up Circuits and Daily Exercise
For a long time my warmup routine before training (for both my clients and myself) has been pretty darn good, but boring. I think we should use our warm ups to get the body prepared to lift and provide a little special attention to problem areas, or areas that get tight on most people. Call it gentle mobility and activation drills. My warm ups would look something like this: 1. Something for the glutes and hips (bird dogs, glute bridges, or clam shells) 2. Something for the
30minutephysique
Oct 214 min read
The Simple Fat Loss Protocol
What's up, pals?! I understand I talk a lot about building muscle, but today I want to offer you all a program that is simple, time efficient, requires minimal equipment, and is – dare I say – "fun." This program is for those of you focused on fat loss and weight loss. You're going to build some muscle along the way, but the focus of the plan is primarily to take thinking and motivation out of the equation and just shed some fat whilst increasing your strength by doing 4 basi
30minutephysique
Oct 207 min read
Walk and Lift. A Simple Approach to a Better, Healthier Body and Life
Nothing beats a walk outside during down time. Get outside and walk around more. Even if it's just 15 minutes. Multiple daily 15 minute walks around the neighborhood or at the office can be life-changing when done regularly. Over time, those 15 minute walks become 30, 45, or even 60 minute walks. Pair this with 3-5 lifting sessions per week and you are golden! Here's a program you can do, alternating between 2 sessions 3-5 days per week in just 30-40 minutes per session (m
30minutephysique
Oct 171 min read
StrongLifts 5x5 is a BAD Program
StrongLifts 5x5 is a decent program if you want to get better at the 5 barbell lifts that make up the program (back squat, conventional deadlift, bench press, overhead press, pendlay row), but it is a terrible program if you're looking to get jacked, improve body composition, or simply maximize general health. I've been seeing this program pop up a lot lately in articles and Substacks promoting the program as the plan to use to "get jacked." This is likely a result of more an
30minutephysique
Oct 1610 min read
Lift & Read Issue 14
Welcome to this most recent edition. Currently, I'm reading Alexandre Dumás' " The Count of Monte Cristo" for fiction and in the...
30minutephysique
Oct 91 min read
Control your Attitude, your Happiness, and your Life
You have to protect your own peace. It's not selfish. It's personal responsibility. Here's 5 examples of how I protect my peace....
30minutephysique
Sep 302 min read
Want Gains? Do Fewer Exercises.
When it comes to exercises in the gym for more muscle and strength, focus on doing less, but doing it better. More focus. More weight....
30minutephysique
Sep 293 min read
Lift & Read Issue 13
I finished book 5 of the Red Rising series – "Dark Ages." What a doozy. 753 pages of twists and turns. I'm going to take a couple months...
30minutephysique
Sep 272 min read
How I Design 30 Minute Upper Body Workouts
What's up, bros?! Here's how I design 30 minute upper body workouts for the goal of more muscle and might. https://youtube.com/shorts/cV...
30minutephysique
Sep 263 min read
How I Design a 30 Minute Leg Workout
Howdy, lifting friends! Here's how I design 30 minute leg workouts for the goal of more muscle and might. https://youtube.com/shorts/1MO...
30minutephysique
Sep 245 min read
Lightning WOD Squad October Program. A 20 minute, high frequency workout program.
Hey, pals. I'm switching the frequency of "Lightning WOD Squad Workouts" from once a week to once a month. Weekly updates have been...
30minutephysique
Sep 242 min read
The 30 Minute Physique Experiment Day 30
The 30 Minute Physique Experiment Day 30 09/23/2025 Training Log: Legs Warm up: leg raise x 20, clam shells x 15/15 Ex 1: Bulgarian Split...
30minutephysique
Sep 231 min read
4 Bodyweight Exercises that can Build a Seriously Fit Physique! (For both Men and Women)
4 bodyweight exercises that really surprised me with serious gains (and now I do them with added resistance for continued gains): 1. Box...
30minutephysique
Sep 228 min read
The 30 Minute Physique Experiment Days 27-29
The 30 Minute Physique Experiment Days 27-29 09/17/2025 Training Log. Legs Warm up: banded glute bridges; frog situps Ex 1: Bulgarian...
30minutephysique
Sep 212 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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