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30 MINUTE PHYSIQUE

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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Go Outside

Go Outside

Go Outside

Spend more time outside! Take your normal, day-to-day — especially, social — activities and make an effort to do them while outside. It seems silly, but being outdoors makes even the most mundane activities more fulfilling and exciting. When I'm working remotely (which I do at least a couple hours per day since opening up more online training slots), I take the laptop outside and set up on my back patio. When I'm on the phone with clients for our weekly check-in calls, I'm o

30minutephysique

4 hours ago2 min read

Make the Time to Make the Gains (Sample Workout)

You really ought to be carving out time (even just 20 minutes, a few times per week) to dedicate to resistance training. Nothing will have a better overall impact on the quality of your life. Below is a sample leg session I did last week after a busy day. Quick 7:30pm leg workout in the living room with 1×28kg/62lb kettlebell. Warm up: leg raises x 20, glute bridges x 15 Ex 1: offset kettlebell reverse lunge-3×10/10 Ex 2: single leg RDL-10/10, 10/10, 8/8 Ex 3: offset kettlebe

30minutephysique

May 101 min read

My 2 Favorite Training Splits and Which one YOU should Do

People go round and round about training splits all the time. Everyone has an opinion. The bottom line, though, is you should do the split that fits your schedule, motivates you, and that you enjoy. And for heavens' sake – you're not marrying any training split, so if you want to change up your training split every several months, go for it! With that in mind, today I'll share my general feelings on my 2 favorite splits for myself and my clients, along with when I would use o

30minutephysique

May 613 min read

First Lifting Session at the New Spot

05/04/2026 Workout of the Day. Pull First session in the new backyard. My gym is still pretty sparse, since my moving truck won't be here until Wednesday night. But, I've got a couple kettlebells, a pair of 30 pound dumbbells, and my body – which is enough to get any job done. Since I have no pullup station at the moment (a most dreadful situation), I decided to swap my usual pullups in this session for single arm kettlebell high pulls – a fun little kettlebell ballistic tha

30minutephysique

May 42 min read

May Lifting Club

What's up guys? I'm running a few days late on the program this month. I just finished a 5 day drive moving from Idaho to Alabama. The next month will be probably even busier than the previous month, judging on the condition the house I just moved into was left. Therefore, this month, we're doing a PPL 3X variation. That's Pull, Push, Legs split with just 3 exercises per session and 3 sets per exercise (giving just 9 sets per session). These sessions are quick, effective, an

30minutephysique

May 31 min read

[Nearly] On the Road Again...

[Nearly] On the Road Again...

[Nearly] On the Road Again...

Spine and grip training day (or past 2 days really) has been going well. Only a day and a half left until I make the 2,500 mile drive. Looking forward to taking some fishing stops and Nomadic lifting stops (I'll have a few kettlebells and dumbbells in the front seat of my truck, just waiting to be hoisted about) along the journey. I'm gonna miss this place – and the people – more than any other. Hope to move back some day, even if it's just seasonally. By the way, I'm opening

30minutephysique

Apr 261 min read

15 Minute Workouts can Work Great!

Time and energy are on a premium this month. I'm relying on 15-20 minute workouts, and you know what? They work great. I'm able to focus and train hard, very briefly, move the needle of progress, and get on with my current work (final couple weeks working full time in-person at this current location), building new business (online and in-person 2,040 miles away), and dealing with all the stuff that goes along with selling a house on this side of the country while getting rea

30minutephysique

Apr 223 min read

15-25 Minute Leg Workouts

How to design a 15-25 minute leg workout that'll produce gains. The skinny: Pick 3 exercises 1 squat pattern/quad and glute dominant 1 hinge pattern/glute and hamstring dominant 1 calf raise variation Do 2-3 sets of each exercise Take each set fairly close to failure. Video summary: https://youtube.com/shorts/hEtFE77fyQI?si=OT3VxOioeRMvS9MV

30minutephysique

Apr 191 min read

Another 15 Minute Leg Session

04/18/2026 Workout of the Day. Leg Day, bros Took a break from work and packing to hit this 15 minute leg session. 2 sets of 3 different exercises. Each set taken pretty close to failure. Nasty pump acquired (one of the benefits of lifting for many years is you get wayyyyy more stimulus and pump from wayyyyy less volume than during the early years), quads, posterior chain, and calves all sufficiently fatigued, but not slaughtered (I got stuff to do, after all). I don't plan t

30minutephysique

Apr 192 min read

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

Apr 122 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

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

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

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

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

Another Perk of Training at Home and a 23 Minute Leg Workout

Another Perk of Training at Home and a 23 Minute Leg Workout

Another Perk of Training at Home and a 23 Minute Leg Workout

12/23/2025 Workout of the Day. Legs Sample number 2,000,034 about the beauty of training at home: you don't want to miss out on family time but you also want to get your workout in. Solution, bring a couple kettlebells inside and lift while hanging! Duh… Ex 1: standard split squats-2×8-12 each leg Ex 2: double kettlebell single leg RDL-2×8-12 each leg Ex 3: heel elevated (balancing on toes) double kettlebell narrow stance front squat (what a mouthful)-2×10-15 Ex 4: calf raise

30minutephysique

Dec 23, 20252 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

Dec 1, 20252 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

Nov 30, 20252 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 26, 20256 min read

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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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