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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
1 hour ago2 min read
Exercise is Healthcare!
Resistance Training + Cardio Training = Health Insurance It's free for everybody and has guaranteed positive results. Don't complicate it.
30minutephysique
12 hours ago1 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
21 hours ago9 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
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
2 days ago4 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
3 days 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 24, 2025 Workout of the Day
11/24/2025 Workout of the Day Push Session Warm up: 2 sets of rear delt flyes Ex 1: single arm overhead press-3x5-8 Ex 2: single arm incline dumbbell bench press-3x6-10 Ex 3: single arm cable overhead extension-3x8-12 Ex 4: chest supported dumbbell lateral raise-3x12-15 Total Time = 27 minutes I've been playing around with single arm bench presses lately. Yesterday was the first time doing it with incline bench press. I love the way single arm bench press variations are feel
30minutephysique
6 days ago1 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
6 days ago2 min read
November 22, 2025 Workout of the Day and More Pullup EMOM Talk
11/22/2025 Workout of the Day Pull session Ex 1: pullups-1 set of max reps, then 10 Minute EMOM x 3 reps every minute on the minute Ex 2: single arm rows-3x8-10 Ex 3: incline dumbbell curls-3x6-10 Ex 4: incline hammer curls-3x8-12 Total Time = 36 minutes I've been really enjoying these EMOMs for pullups. Today I took a little different approach and did the first set for as many reps as possible with good technique, and then, essentially doing back off sets for 10 minutes E
30minutephysique
Nov 232 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
Align Your Lifestyle with Your Goals
Your body and mind develop based on the lifestyle you choose to live on a regular basis. The choices you consistently make directly impact the way you look, think, and feel. If you don't like the way you look or feel, change how you spend your time. Look at adjusting your habits to align with how you want to look and feel. Looking and feeling good doesn't come as a result of consistently choosing the easy, comfortable path. Unusual results can only be achieved through grit,
30minutephysique
Nov 201 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
Wake Up and Move for a Few Minutes
Woke up and started my morning as always – with little exercise snack to give myself some energy and start the day off right. 15 Hindu squats 10 glute bridges 15 pushups I tell all my clients to do some sort of mild or light exercise each morning within 30 minutes of waking. It takes only a few minutes and you'll feel much better for it. Plus, if you do NOTHING else physical for the rest of the day, at least you did that early morning movement practice. For the record, I do N
30minutephysique
Nov 191 min read
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
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
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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