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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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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
12 hours ago2 min read
Don't Wait! Commit to Maintaining a Non-Negotiable Fitness Habit!
There will always be busy, stressful periods in life. These things come and go in waves over days, weeks, or even months. There's no life without these – in the grand scheme of things – minor periods of adversity. Staying consistent with physical fitness is key during these times not just to maintain health, but to give ourselves an outlet to distract our minds and reset our energy levels so we can do a better job handling these more challenging situations. Don't wait until t
30minutephysique
15 hours ago1 min read
Moving Update and New Online Training Opportunities
Things are getting serious. I've mentioned that I'm in the process of moving (back) across the country, after being in my current location for what will be almost exactly 5 years. It's been an ongoing saga, selling my investment property house here in town, looking for houses across the country, and finishing projects and getting ready to sell my current house, all while maintaining to train clients, locally, full time. Well, last week we officially bought a house back where
30minutephysique
Mar 62 min read
March Lifting Club
Son of a gun where did that month of February go?! Those 28 days sure are shorter than 30-31, huh? Basic math, I guess. Anyway, this month's programming is much of the same. We're going to continue doing an Upper/Lower split, aiming for 3-4 sessions per week, alternating each session from upper to lower. You can hit either 4 days every 7 days, sticking with, say, a Monday, Tuesday, Thursday, Friday lifting schedule. Or, you may simply elect to train every other day, going upp
30minutephysique
Mar 13 min read
The 10,000 Step Dilemma
Struggle to walk 10,000 steps per day? Break it up into multiple walks. 20 minutes here (morning). A few minutes every hour or 2. 20 minutes there (lunch time). 30-45 minutes before or after dinner. Getting 10,000 steps at one time will take about an hour and a half or so. That's annoying. Split it up into multiple, shorter walks to make it easier. These frequent walks also help to burn more calories throughout the day and give you energy rather than draining your energy. S
30minutephysique
Feb 151 min read
10 Steps for a Healthy, Happy Lifestyle
Strength train 2-4 days per week. Eat 0.7 (or more) grams of protein per pound of bodyweight per day. Eat some fruits and veggies. Sleep 7-9 hours per night, most nights. Spend some time away from the phone. Go for a walk or 2 every day. Get outside. Treat people the way you want to be treated. Be grateful for what you have, not a victim of things you lack. Learn to read for entertainment. _ Healthy, happy living doesn't have to be complicated, 1 dimensional, or exhausting. J
30minutephysique
Feb 41 min read
Lifting Weights isn't a Hobby!
Lifting weights is NOT a hobby. Or at least it shouldn't be viewed as such. Lifting weights 2-4 days per week is a personal responsibility everyone has. It is a critical piece of personal health care. It shouldn't matter if you don't enjoy it (you'll grow to enjoy it and if not, too bad). It's a necessary weekly activity. Nobody enjoys paying taxes, but we're still responsible to do that. Lifting weights is critical to physical and mental health, longevity, and preventing lo
30minutephysique
Feb 33 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
Commit to Doing Hard Stuff
I like this picture. Hey, while we're on the topic, why don't you join in with my "30 Minute Physique New Year Kick Start Challenge" https://www.30minutephysique.com/post/the-30-minute-physique-new-year-kick-start-challenge-1 Here's the free challenge in PDF format: https://garagegymbro.gumroad.com/l/hvakns You don't have to sign up or anything. Just read it, keep it as a guide throughout the month, and check the suggested boxes each day, each week, for 4 weeks. Science says
30minutephysique
Dec 28, 20251 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
Dec 2, 20251 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
Dec 1, 20255 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
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
Nov 25, 20251 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 20, 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
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 15, 20253 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
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 10, 20253 min read
Overcoming the Sedentary Lifestyle Epidemic
The other day I was watching a movie with my wife and one of the characters was shouting at another character that he killed their friend in a previous scene. The accused character responded, "no, sitting on his [bottom dollar] for 12 hours a day killed him!" Now, that made me think and reminded me of an article I wrote last year. I figure this is an important topic, so I'm writing about it again. The irony is that during this scene, my wife and I were firmly participating i
30minutephysique
Nov 5, 20259 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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