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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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December 6, 2025 Workout of the Day...and then Some
12/06/2025 Workout of the Day Push Day! No need for a warm up today. Ex 1: single arm kettlebell clean & press-2x5-8 Ex 2: EMOM pushups-10 sets x 6-12 reps every minute on the minute for 10 minutes Ex 3: single arm cable pushdowns-3x6-10 Ex 4: single arm kettlebell or dumbbell upright rows-3x10-12 Total Time = 24 minutes, 38 seconds It's been a good day. I've been a little lazier than usual, watching football and hanging out. Yet, when I unpack the day I still think it's been
30minutephysique
5 hours ago2 min read
Resistance Training is Mandatory!
You've got to be resistance training. It doesn't matter if it's free weights (barbells/dumbbells/kettlebells), machines, bodyweight (aka, calisthenics), resistance bands, sandbags, cables, other humans, etc. Do what you can with what you have or prefer to use. But you need to strength train – in some fashion – at least a couple days per week. This is healthcare. Take care of yourself. And yes, it should feel a little uncomfortable. Gravity's a real....nuisance. Embrace the
30minutephysique
7 hours ago2 min read
December 4, 2025 Workout of the Day
12/04/2025 Workout of the Day Pull Session Ex 1: EMOM Pullups-8x3-5. 8 sets x 3-5 reps, every minute on the minute Ex 2: single arm kettlebell rows-2x10-12 Ex 3: concentration curls-2x6-10 Total time = 14 minutes, 44 seconds It was a long day. It was late. The garage was cold. I was tired. But training must get done. Make adjustments if needed and get it completed. Today I made 2 adjustments to keep the session even shorter than usual (usually my Pull days take 20-30 m
30minutephysique
2 days ago1 min read
Keeping Exercise Simple and Sensible
Training doesn’t have to be a chore. It doesn’t have to be long. You can do brief, simple, productive muscle building, body sculpting, strength gaining workouts – day after day – and totally transform your health, fitness levels, and your physique.
30minutephysique
2 days ago1 min read
December 3, 2025 Workout of the Day
12/03/2025 Workout of the Day. Leg Session Warm up: side planks, clam shells Ex 1: 10 Minute EMOM Bulgarian Split Squats-10x3-5 reps per leg per set, every minute on the minute for 10 minutes Ex 2: single leg RDL-2x10 Ex 3: lateral box step ups-2x10-12 Ex 4: offset calf raise-3x10-15 Total Time = 32 minutes. (Not including warm up) Box checked. Fun stuff.
30minutephysique
2 days ago1 min read
Get Back on Track, Quickly
When it comes to working out and eating nutritiously, falling off the wagon is not the problem. Staying off the wagon IS the problem! People that exercise regularly (and even extremely fit people) miss workouts and eat like defiant pigs every now and then, too. But, fit people don't turn 1 missed training session into an entire WEEK of missed training sessions. They don't let a holiday weekend of high calories and too many baked goods become a week of poor nutritional choices
30minutephysique
4 days ago2 min read
December 1, 2025 Workout of the Day
12/01/2025 Workout of the Day. Push Session Warm up: ab wheel rollouts, glute bridges, and 3 minutes of Indian club heart swings Ex 1: see saw overhead press-2x8-10 Ex 2: 10 Minute EMOM Pushups-10x6-12 reps per set, every minute on the minute Ex 3: kettlebell rolling tricep extensions-3x8-10 Ex 4: seated dumbbell lateral raises-3x10-15 Total Time = 29 minutes. (Not including warm up) I followed up the session with a couple sets of 30 second hangs from the pullup bar. 6-12 re
30minutephysique
4 days ago1 min read
December 2025 Lifting Club
What's up everybody! It's a new month, and that means a new lifting club update. Below, you'll find the "HQ Program of the Month," along with the "Lightning WOD Squad" program of the month for our 15 minute hoisters out there. Let's get right to it and finish out the year, powerfully! Garage Gym Bro HQ Program of the Month (December 2025 Lifting Club) EMOM PPL 4X In each session, we will be doing 1 – only 1 – exercise in EMOM fashion. The sessions are pull, push, legs. Foll
30minutephysique
5 days ago5 min read
November 30, 2025 Workout of the Day
11/30/2025 Workout of the Day. Pull Session Warm up: dead bugs x 2 sets Ex 1: 10 Minute EMOM Pullups-10x3-5 reps per set, every minute on the minute Ex 2: single arm rows-2x10-12 Ex 3: incline dumbbell curls-2x6-10 Ex 4: incline hammer curls-2x10-15 It took me less than 25 minutes. I switched up my grip width between shoulder width, slightly outside shoulder width, and wide grip every other set during EMOM pullups. Reps are low on pullups but each rep is perfect. Pause at th
30minutephysique
5 days ago2 min read
Frequent, Brief, but Repeatable
I love training. So I train frequently. Basically daily. I'll lift 4-6 days per week and I do some form of easy cardio or movement or High Intensity Interval training every non-lifting day, and often at a different time of day on a lifting day. (At the very least I'm going for a brisk 45 minute walk). But I don't like training long. I don't respond well to being in the gym or – more often than not – in my garage, lifting weights for long periods of time. It just takes the fun
30minutephysique
6 days ago9 min read
A Wise Quote from a Wise, Former President
"Do what you can, with what you have, where you are." -Theodore "Teddy" Roosevelt
30minutephysique
6 days ago1 min read
November 29, 2025 Workout of the Day
11/29/2025 Workout of the Day. Legs Warm up: clam shells Ex 1: Bulgarian split squats-2x10-12 Ex 2: 1 hand kettlebells swings-2x15 (2 sets each hand) Ex 3: standard split squats-2x12-15 Ex 4: offset calf raise-2x12-15 Total Time = 28 minutes It might not seem like much, but again, these single leg exercises are brutal, particularly with a moderate to higher rep range and going relatively close to failure, focusing on a nice controlled tempo. This style of leg training has bo
30minutephysique
6 days ago2 min read
A 20 Minute PUSH Workout for your Weekend! November 28, 2025 Workout of the Day.
11/28/2025 Workout of the Day. Push Session. Warm up: 30 minute dog walk (these are brisk since I've got 2 GSPs) Ex 1: single arm kettlebell overhead press-2x6-8 Ex 2: single arm kettlebell flat bench press-2x12-20 Ex 3: dumbbell skull crushers-3x10-15 Ex 4: standing dumbbell lateral raises-3x10-15 Total Time = 20 minutes Yep, this workout took just 20 minutes. I needed a quick one after my walk following a 9 hour day of training clients. This was a fantastic session. Great
30minutephysique
Nov 294 min read
November 27, 2025 Workout of the Day. A Thanksgiving Day Pull Session
11/27/2025 Workout of the Day Warm up: hanging leg raises x 2 sets Ex 1: EMOM Single Arm Rows-10x5/5. 10 minutes, 5 reps each side, every minute on the minute. Total 50 reps per side Ex 2: concentration curls-3x6-12 Ex 3: incline hammer curls-2x10 Total Time = 17 minutes It's a holiday, so I did a quick EMOM15 (my name for my fall-back, 15 minute EMOM Plan) Pull session. 10 sets of 5 reps per side for single arm rows, every minute on the minute. This is sneaky effective stuff
30minutephysique
Nov 282 min read
Your 16 Minute Leg Workout for the Day
11/25/2025 Workout of the Day The day was Tuesday, the 25th of November, in the year 2025. And this day was slipping away from me. I got home late from work and had a long phone call with the parents. I still needed to run back out to the grocery store to get ground turkey for dinner, along with milk for....well, life. But, I had planned to do legs on that day. I could have easily skipped it and pushed things off to the next day, but if you know me you know I don't like such
30minutephysique
Nov 266 min read
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
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
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
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
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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