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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 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
3 hours ago2 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
1 day ago2 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
5 days ago6 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 191 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
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
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
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
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
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
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 272 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 242 min read
Go to the Gym! Here's your Wednesday Workout
You know what really grinds my gears? Hearing people say they don't have time or energy to work out. Really? You don't have 30-45 minutes...
30minutephysique
Sep 174 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 161 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 121 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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