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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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The 15 Minute Solution
04/08/2026 Workout of the Day. 10 mile river walk/hike with the doggos this morning. Then, tonight I did a 15 minute (yes, you're reading that right) PUSH session in the backyard. Times they are a-busy and, apparently, stressful, currently in my life. But, I'm embracing it and adapting. This ain't the first time I've been strapped for time due to being in the midst of a major life altering event (and I presume it won't be the last), and as someone that has made almost all my
30minutephysique
5 days ago2 min read
Focus on These 3 Things for the Perfect Fitness Plan
The longer I lift weights and coach, the less I worry about optimization for strength and/or hypertrophy. I increasingly focus on: 1. Repeatability (ie, sustainability over the long term) 2. Efficiency (time, convenience, and energy) 3. Sense of Enjoyment! (FUN) Focus more on what you enjoy, what equipment and time you have access to, and what you'll willingly do week after week for years into the future. Those parameters may change over time. Right now, the gym machines, ba
30minutephysique
Apr 41 min read
Believe it or Not...
Believe it or not, lifting weights makes you stronger. Shocking – I know. In Dan John's book, "Easy Strength Omnibook," he cracks several jokes about how irritated the "science geeks" (aka, "evidence based" physiology students and researchers, who, in my opinion, take themselves way too seriously) get when he describes such simple concepts as to why programs like Easy Strength work. It's as simple as lifting weights makes you stronger. Lifting weights while recovering between
30minutephysique
Apr 41 min read
I Don't ask for Much
Good morning! Eat your eggs Take your creatine Drink your coffee Lift weights for 30 minutes or so (cut the fluff. Focus on the stuff that actually gives results and eliminate the silly junk) Walk outside Read fiction Don't be a dweeb
30minutephysique
Apr 31 min read
Lift & Read Book Club, Issue 19 (April Lifting Club Program Included)
Fiction "The Brothers K" by David James Duncan. About halfway through this family saga about baseball, religion, politics, humor, drama, etc. What a delightful read so far. Physical Culture I finally finished "C-Mass" and can officially close the books on ever reading another Paul Wade story again. Like I said in the last issue, though, this "C-Mass" book is by far the best of the 3 Paul Wade books I've read. The writing, prose, tone, and verbiage may be the most cringe of
30minutephysique
Apr 16 min read
The Prime of our Lives
People act like your 30s are some sort of rare physical challenge. I turn 35 tomorrow. I've never felt, looked, or been better and I don't see progress slowing down any time soon. And why should I?! I'm turning 35 ….not 65. Your 30s simply reflect the habits and foundations that you built/prioritized in your 20s. I made a habit of training – no matter what – in my 20s. It stuck. I overtrained, did stupid things in my training (due to being influenced by bad advice online), de
30minutephysique
Mar 243 min read
An Example of Why 20-30 Minute Sessions Rock!
Today's Pull Session Ex 1: pullups-9,8 Ex 2: single arm rows-10/10, 8/8 Ex 3: incline dumbbell curls-10,8 Ex 4: incline hammer curls-12,10 Total Time = 19 minutes What an incredibly busy, exhausting weekend. Very close to putting my house on the market. 1 month until I make the cross country trek to my new house. Lots to be done. Still training my clients here, in-person. Ramping up my online training and my online program options. Preparing to build my in-person training bus
30minutephysique
Mar 232 min read
Stop Associating Time Spent in the Gym with Progress
Stop associating time spent in the gym with progress. How long you spend in the gym each workout is NOT correlated to better gains. I've worked in gyms for the last 10 years. Most people waste a TON of time. Most people seem to associate 1 hour or longer with being a "serious lifter." Funny how many "serious lifters" make mininal gains and plateau eternally. Stop worrying about spending a lot of time in the gym. Focus, instead, on training with a high quality. So many people
30minutephysique
Mar 184 min read
The 30 Minute PPL Program
12 week program for busy folks over 30, to remove friction, improve strength, body composition, and fitness by using 5-6 efficient, productive, 20-30 minute sessions per week. No fluff, all gas. This sort of training works so well for regular adults – like you and me – because it removes the obstacles the fitness industry promotes for fitness. The obstacle of needing complex equipment. The obstacle of needing 1-2 hours to complete a good strength training session. These obst
30minutephysique
Mar 162 min read
The Secret is There is NO Secret
You don't need a secret hack. You need to develop a positive, healthy lifestyle. One that includes simple, progressive habits that move the needle forward – a little bit – each day. Begin the day with a brief movement practice. Eat mostly whole, single ingredient foods, while prioritizing protein, fruits, and veggies. Lift weights 3-6 days per week for around 20-40 minutes per session. Get outside and take a walk every day (at least 30 minutes). Do your best to get 7-8 hours
30minutephysique
Mar 132 min read
Training with Minimal Equipment is NOT Complicated
People try to act like training with minimal equipment – like using only kettlebells or dumbbells – requires some magical, secret, unique programming formula. When I say people, I basically mean "grifters." Because honest, intelligent, well-meaning people understand that training with a "minimalist setup" or with "only dumbbells/kettlebells" is no different than training at a fully stocked gym. Training with bodyweight/calisthenics don't require any unique, absurd differences
30minutephysique
Mar 42 min read
2 Sets per Exercise for Muscle and Strength?
I continue to find that I am a 2-set-pony. I'm smoked after 2 sets of an exercise. Partially because I tend to go pretty hard on each set. Partially because I think I'm just predisposed to responding better to lower volumes. Yet, it also may just be a result of the fact that I've been strength training for a while now, and have become pretty efficient at contracting a higher percentage of my muscle fibers on a per set basis than when I was a newer lifter and didn't have as
30minutephysique
Feb 235 min read
Updated (Free) Ebook: "Garage Gym Bro Beach Body Protocol"
Check out the updated – and most popular – ebook, "Garage Gym Bro Beach Body Protocol." Currently, I'm giving this away for FREE since I just updated it from the original 2022 version. https://garagegymbro.gumroad.com/l/godas The Beach Body Protocol is a 64 page manual that thoroughly lays out a nutrition, strength, cardio, and supplementation protocol designed to torch body fat while leaving your soul in tact, build muscle, and get you in shape for your upcoming beach trip i
30minutephysique
Feb 222 min read
Lesson: More is NOT Better
This isn't so much a lesson as it is a reminder. But it's too late to change the title now, so roll with it. As an "abbreviated training" advocate, I like to think I've always – at least since I first started writing long form content online, circa 2020 – stressed the idea of more is just more, not necessarily better. Compared to many of the people in the Hard Gainer/Abbreviated Training camp — I'm probably a little closer to the "moderate volume" end of the spectrum. But, i
30minutephysique
Feb 115 min read
February 2026 Lifting Club
Welcome to this, here, February's Lifting Club . Let's get right to it. Reverse Pyramid Training Upper/Lower Split (RPT UL) Reverse pyramid training is when you warm up for a given exercise, then do you're heaviest set for the exercise for the first set. Usually we aim for around 6-8 reps or 8-10 reps on that first set (you will see different exercises have different rep goals per set). Obviously, you may get more or less reps than the desired goal, but the rep goals are gui
30minutephysique
Feb 15 min read
Life Update and the Power of Abbreviated Training
Life is crazy right now. Being efficient in my work, my writing, my lifting, cardio, nutrition, and getting my primary residence ready to sell (finish up a few projects and get everything packed, orderly, and in tip-top shape) is literally of the ut-most importance. I seem to move A LOT. Sometimes by choice, sometimes for work or family obligations, sometimes for a short term/temporary assignment, and sometimes just across town because we found a good deal on a good house. 5
30minutephysique
Jan 234 min read
Here's 2 FREE Fitness & Nutrition Program Options to Kick Off 2026
Hey everybody! Happy New Year! Welcome to 2026. I just wanted to send a quick note today, sharing 2 free programs that I created – both of which are perfect for kicking off the new year fitter, stronger, and more muscular (or, "toned," if you prefer) than last year. Both protocols have unique training AND nutrition instructions. I've cross-posted both protocols to my personal "30 Minute Physique" blog and my Substack. I'll share both links under each plan in case you prefer
30minutephysique
Jan 12 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 20, 20251 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 13, 20252 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 1, 20255 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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