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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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High Frequency, Low Volume Training WORKS
I say it in some way, shape, or form nearly every day. But here's another reminder that for me… High frequency training (5-6 days per week) + low volume (8-12 total sets per session) + moderate to high intensity (work hard during your workouts) = consistent progress. The main reason this formula leads to such good progress is because friction is low and consistency is high. When I talk about friction, I’m simply addressing potential obstacles that would stand in the way of y
30minutephysique
Jan 12 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
Choose Your Path to Fitness
Here's a sample of 2 unique ways to skin a cat. By, "skin a cat," I'm specifically referring to "strength/hypertrophy training." Obviously. (There are other ways, aside from the 2 examples I'm using – specifically the in-between, moderate approach. But for the purposes of this little discussion, we'll address the following 2 opposite approaches). Both ways will give results assuming your exercise selection and effort are decent. Way 1: train frequently, but briefly. This coul
30minutephysique
Dec 31, 20251 min read
Get Your Body Moving
I woke up this morning and you know what that means. Get the coffee brewing and the body moving. 10 Hindu squats 10 glute bridges 10 dead bugs 10 pushups I'm a big fan of quick little workout snacks throughout the day. Often I do them without structure – just going based off what I feel like. But, my “first-thing-in-the-morning” workout snack – which I call my morning recharge – is a little different in that I always do the same 4 exercise variations every morning within 30 m
30minutephysique
Dec 30, 20252 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
You Gotta Lift, Bro!
Weekly reminder that you NEED to be resistance training. Embrace it. It's your own personal responsibility to maintain/improve your health. _ Holy smokes! What a stupendously beautiful day! Coffee is brewing. And as always, while waiting, I did my: 10 Hindu squats 10 glute bridges 10 toe touch crunches 10 pushups I'm about to spend some time reading on the sunny back patio. I picked up another awesome book at one of my neighborhood “free little libraries.” I dropped off 5 bo
30minutephysique
Dec 26, 20251 min read
Merry Christmas and Happy 20 Minute WOD!
20 Minute Christmas Day Push WOD Warm up: long walk with dogs and wife Ex 1: single arm kettlebell overhead press-2×6-10 Ex 2: decline pushups with perfect handles-2×15-30 Ex 3: single arm cable pushdowns-2×6-12; follow last set with a 15 rep burnout of dumbbell rolling tricep extensions Ex 4: standing dumbbell lateral raise (slow and deliberate reps)-2×10-15 (do partials or rest pause to get to 15 reps on second set) Total Time = 20 minutes Have a great rest of your night. I
30minutephysique
Dec 25, 20251 min read
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
The 30 Minute Physique New Year Kick Start Challenge
Kick off the New Year with this simple, reasonable, and habit building 31 day challenge. https://garagegymbro.gumroad.com/l/hvakns This isn't another vague resolution. It's a 31-day, step-by-step challenge built on four pillars: 1. a proven Whole30 nutrition reset 2. a potent 30-minute lifting program 3. a daily walk 4. and a 5-minute morning recharge. If you can commit to 30 minutes a day, you can build your best physique. Download the free guide and start your transformati
30minutephysique
Dec 23, 20251 min read
Stop Just Counting Reps for the Sake of Counting Reps
Quit simply counting reps during pushups. Make your pushup reps count. Full range of motion. Deliberate tempo. Use handles or perfect pushup handles to get even more stimulus, activation, and greater range of motion from your pushups. Don't hesitate to elevate your feet also. The worst pushups are done when you're just trying to bang out as many pushups as possible, counting reps instead of making sure the quality of each rep is elite. When I was in the Army, I would do 75+ p
30minutephysique
Dec 22, 20252 min read
10 Minute Kettlebell Conditioning Workout while Cooking Dinner
10 Minute Conditioning Workout while boiling potatoes for dinner to go along with my ground turkey and veggies: Kettlebell clean & Jerk (aka, long cycle....but I'm not doing them "sport style"). Reverse Ladders 5-4-3-2-1; 5-4-3-2-1; 5-4-3-2-1; 5-4-3-2-1 60 total reps in 10 minutes. Light weight today. Just moving and having fun with the exercise while ramping the heart rate up a bit. Short conditioning/HIIT type sessions + daily long walks are much more interesting for me the
30minutephysique
Dec 16, 20251 min read
Habits Require Mindless Discipline
When developing a new habit, you can't accept any excuses to not do it. No skips allowed! For example, today – Sunday – I woke up sore, stiff, and achy all over. I really didn't want to do my quick morning recharge while my coffee was brewing. I didn't feel like getting down on the floor and doing a squat pattern x 10 reps, a glute bridge x 10 reps, an ab exercise x 10 reps, and pushups x 10 reps. I also didn't really want to do my morning reflection. Truth is, I didn't rea
30minutephysique
Dec 14, 20252 min read
Starting a Home Gym?
Practical advice for those looking to train at home: Start small. All you need – initially – is your bodyweight, effort, a little creativity, and a can-do attitude. A pullup bar or gymnastics rings will take you far. Later, add resistance bands along with some kettlebells and/or a pair of adjustable dumbbells. Honestly, most people would do great with a pullup bar, pushup handles, a cheap set of resistance bands, and adjustable dumbbells. If you want more toys later on, then
30minutephysique
Dec 13, 202510 min read
Don't Wait to Train. You Need to be Building Muscle
Reminder: every year after 30 we lose muscle mass (if we're NOT actively training to gain/maintain muscle mass). Each year that we put off training, it becomes harder and harder to gain lost muscle mass back and to gain new muscle mass. Add to this that more muscle mass = more calorie burn and a healthier metabolism, and you'll realize that having more muscle mass also helps you remain more lean (less fat). More muscle + less fat = improved quality of life both short term an
30minutephysique
Dec 9, 20254 min read
Resistance Training is Mandatory!
You've got to be resistance training. It doesn't matter if it's free weights (barbells/dumbbells/kettlebells), machines, bodyweight (aka, calisthenics), resistance bands, sandbags, cables, other humans, etc. Do what you can with what you have or prefer to use. But you need to strength train – in some fashion – at least a couple days per week. This is healthcare. Take care of yourself. And yes, it should feel a little uncomfortable. Gravity's a real....nuisance. Embrace the
30minutephysique
Dec 6, 20252 min read
December 4, 2025 Workout of the Day
12/04/2025 Workout of the Day Pull Session Ex 1: EMOM Pullups-8x3-5. 8 sets x 3-5 reps, every minute on the minute Ex 2: single arm kettlebell rows-2x10-12 Ex 3: concentration curls-2x6-10 Total time = 14 minutes, 44 seconds It was a long day. It was late. The garage was cold. I was tired. But training must get done. Make adjustments if needed and get it completed. Today I made 2 adjustments to keep the session even shorter than usual (usually my Pull days take 20-30 m
30minutephysique
Dec 5, 20251 min read
Keeping Exercise Simple and Sensible
Training doesn’t have to be a chore. It doesn’t have to be long. You can do brief, simple, productive muscle building, body sculpting, strength gaining workouts – day after day – and totally transform your health, fitness levels, and your physique.
30minutephysique
Dec 5, 20251 min read
Get Back on Track, Quickly
When it comes to working out and eating nutritiously, falling off the wagon is not the problem. Staying off the wagon IS the problem! People that exercise regularly (and even extremely fit people) miss workouts and eat like defiant pigs every now and then, too. But, fit people don't turn 1 missed training session into an entire WEEK of missed training sessions. They don't let a holiday weekend of high calories and too many baked goods become a week of poor nutritional choices
30minutephysique
Dec 2, 20252 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
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
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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