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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 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
20 hours ago2 min read
Simple Gym Equipment and Simple Exercises Simply Work
(This quick article is showing the proof is in the pudding, supporting what I spoke about in this article: https://www.30minutephysique.com/post/training-with-minimal-equipment-is-not-complicated ) Guess what? As per usual, my last 3 sessions have included exclusively dumbbell or kettlebell exercises. Push Day on Sunday: dumbbell see saw overhead presses, weighted pushups (dumbbells attached around my back via lifting belt), dumbbell skull crushers, dumbbell lateral raises. L
30minutephysique
4 days ago2 min read
Today's 30 Minute Push Session
01/21/2026 Workout of the Day. Push Warm up: long walk outside with my wife; jump rope x 100; rear delt flyes x 20 reps Push session: Ex 1: single arm overhead press-3×5-10 Ex 2: incline dumbbell bench press-3×8-15 Ex 3: incline dumbbell skull crushers-3×10-15 Ex 4: lean-in dumbbell lateral raise-3×10-15 Total Time = 29 minutes, 30 seconds I, for some reason, haven't done incline dumbbell skull crushers in a long time. They felt amazing. I loved it. I used a low incline – 20
30minutephysique
Jan 211 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
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 12, 20252 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 11, 20252 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 10, 20253 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 9, 202511 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 7, 20256 min read
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 5, 20259 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
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 16, 202510 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 9, 20251 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 30, 20252 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 29, 20253 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 27, 20252 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 26, 20253 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 24, 20252 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 23, 20251 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 22, 20258 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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