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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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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
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
Take Action First. Be Motivated Later
If you're waiting to be motivated to eat and train in a way to achieve some dream, goal physique, you'll be waiting forever. Action leads to motivation. Read that again. We often think it's the reverse, but the fact of the matter is sucking it up and taking action – doing things you need to do to reach your goals – leads to becoming motivated to continue taking action. Taking action, repeatedly, snowballs into more and more motivation and more clarity over time. Don't wait
30minutephysique
Dec 29, 20251 min read
November 19, 2025 Workout of the Day
11/19/2025 workout of the day Push session Ex 1: single arm overhead press-3x8-12 Ex 2: single arm DB bench press-3x12-15 Ex 3: DB skull crushers-3x8-15 (rest pause as needed/if needed to get at least 8 reps) Ex 4: lateral raise-4x15 (rest pause and partial reps as needed to get to 15 reps) Total Time = 25 minutes These vacation workouts have been pretty fast-paced. The dumbbells in the resort gym are a little lighter than I usually use on most of the compound lifts so we'r
30minutephysique
Nov 19, 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
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
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
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
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
Fitness Paralysis Analysis
People need to quit over complicating and over analyzing what's optimal and just get to work with what they have, doing exercises they...
30minutephysique
Sep 16, 20251 min read
The 30 Minute Physique Experiment Days 24-26
The 30 Minute Physique Experiment Days 24, 25, & 26 09/13/2025 Training Log: Upper Warm up: ab wheel rollouts, rear delt flyes Ex 1:...
30minutephysique
Sep 16, 20251 min read
The 30 Minute Physique Experiment Days 22 and 23
The 30 Minute Physique Experiment Days 22 & 23 09/08/2025 Training Log. Upper Body Ex 1: pullups-8,8,6 Ex 2: incline dumbbell bench...
30minutephysique
Sep 12, 20251 min read
The 30 Minute Physique Experiment Day 21
The 30 Minute Physique Experiment Day 21 09/05/2025 Training Log. Full Body A1: incline dumbbell bench press-2x10 A2: single arm...
30minutephysique
Sep 7, 20252 min read
Summer Sunday Funday Report
Garage Gym Chronicles Woke up, got outside and read a little from my 2 current books. 1 non-fiction; 1 fiction (“Iron Gold,” book 4 of...
30minutephysique
Jul 27, 20251 min read
Lighting WOD Squad Workouts, Week 14 (Daily 10-20 minute lifting sessions)
Welcome to yet another week of Lightning WOD Squad! If you're new here, this is a weekly series of 10-15 minute workouts. Because the...
30minutephysique
Jul 22, 20252 min read
A Tip for Kettlebell Lifters Trying to Build Muscle
Ignore this if you're a lifter of kettlebells with zero goals of muscle gain. However, if you enjoy lifting kettlebells and you want more...
30minutephysique
Jul 21, 20253 min read
3 Minute, Practical Explanation for Building Muscle
https://open.substack.com/pub/garagegymbro/p/building-muscle-simplified-part-1?utm_source=share&utm_medium=android&r=4eypj7...
30minutephysique
Jun 24, 20251 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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