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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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A Great Socrates Quote
"The secret of happiness is not in seeking more, but in developing the capacity to enjoy less." -Socrates My man, señor Socrates....I feel that, bro. I've been feeling that way for the past few years and it's true. Less (albeit, with higher quality) reigns supreme. This seems to be true in fitness, friendships, material possessions, spouses (monogamy humor), and even hobbies/pass times...just to name a few.
30minutephysique
18 hours ago1 min read
Here's a 20 Minute Leg Workout for You
01/10/2026 Workout of the Day. Legs Warm up: 1-2 sets of any ab exercise. Ex 1: Bulgarian split squats-2×10-15 Ex 2: 2 hand kettlebell swings-2×15-20 (go heavy) Ex 3: heel elevated narrow stance squat-2×15-20 (go deep; knees way forward) Ex 4: calf raise-2×15-25 Total Time = 20 minutes Protein shake + apple consumed. Off to walk along the river for a bit. Prioritize your health every day. It's the only thing you truly own.
30minutephysique
6 days ago1 min read
January Lifting Club and Lift & Read Book Club, Issue 17
Lifting Club: PPL 4X This is the program we're running in the "30 Minute Physique New Year Kick Start Challenge," which you can learn all about here: https://www.30minutephysique.com/post/the-30-minute-physique-new-year-kick-start-challenge-1 It's straight forward and each session should take just around 20-30 minutes. I often clock these sessions in the 15-20 minute range when I'm doing just 2 sets per exercise and limiting my rest periods to just 1-2 minutes. Train 3-6 d
30minutephysique
Jan 48 min read
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
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
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
This challenge lasts 31 days (January 1st – January 31st). It has 4 components: 1. Nutrition 2. 30 Minute Lifting Program 3. Daily 30 Minute Walk 4. Morning Recharge Routine - Whole30 Nutrition Challenge This is basically a Paleo diet except both white potatoes AND sweet potatoes are allowed. Low sugar, anti-inflammatory foods, etc. It's an elimination diet. Afterwards, you're meant to reintroduce other foods slowly and see if/what you may be sensitive to eating. It's only
30minutephysique
Dec 23, 20258 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
Lift and Read Book Club, Issue 16
What's up, friends. Welcome to another Lift & Read Book Club Issue. Let's get the lifting stuff out of the way. I've written about this already in the December Lifting Club, so I won't take up your time with all of it again on this page. Check this link from my blog for this month's training programs: https://www.30minutephysique.com/post/december-2025-lifting-club or you can check this link if you prefer reading on Substack: https://open.substack.com/pub/garagegymbro/p/dece
30minutephysique
Dec 22, 20257 min read
The Easiest Way to have a Great Day Every Day
I can't express enough how much better you'll feel if you begin every single day with a few basic bodyweight exercises. Just check the box and move during this quick exercise recharge. Don't push anywhere near failure (save that for the actual strength training session later in the day). Pick 3-4 exercises. Something for the lower body, something for the upper body, and something for the core. I also add a second something for the lower body – glute bridges – because it's g
30minutephysique
Dec 21, 20252 min read
Pushup Standards
Since we've all been talking about pushups the past couple months, I figured I'd share a handy dandy “Pushup Standards Chart.” I have ALL my clients (except 2) do SOME form of pushups (and pullups) in some way, shape, or form. (There's always a regression or progression for everybody). This chart helps guide our goals. It provides a good north star. There has been some drama, though. I have several clients over the age of 70 – most of which do pushups – and they are very dist
30minutephysique
Dec 19, 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
The Best Way to Workout and Progress as an Adult
Become obsessed with optimizing your fitness with just 20-30 minute workouts. Your energy will improve. Your consistency will improve. Your intensity during training will improve. And lo-and-behold, after all that, it's easy to see how you're results will improve. Structure training so you get the most out of a shorter training window and I guarantee you'll have more fun training and will achieve greater long term results – not just greater muscle results – but greater gener
30minutephysique
Dec 16, 20254 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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