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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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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
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
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
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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