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 reading on one or the other. If you don't care, just copy either link. Both platforms are the exact same article.

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The first is a full body lifting routine composed of 4 exercises per session that involves simple protein tracking, calorie tracking instructions, and a weekly fast.

I call this, "The Simple Fat Loss Protocol."

Here's Substack version: https://open.substack.com/pub/garagegymbro/p/the-simple-fat-loss-protocol?utm_source=share&utm_medium=android&r=4eypj7

Here's the version from my blog: https://www.30minutephysique.com/post/copy-of-the-simple-fat-loss-protocol

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The second is a 30 (or 31) day challenge with a 20-30 Minute PPL program, morning routine, and a rigid, short term elimination diet protocol.

I call this, "The 30 Minute Physique New Year Kick Start Challenge."

Here's the Substack version: https://open.substack.com/pub/garagegymbro/p/the-30-minute-physique-new-year-kick?utm_source=share&utm_medium=android&r=4eypj7

Here's the version from my blog: https://www.30minutephysique.com/post/the-30-minute-physique-new-year-kick-start-challenge-1

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I encourage you to check the links to both protocols. Again, everything is free – as in – free as the United States of America on July 4th, 1776.

I just want to provide 2 good options for you all. If either interests you – or challenges you – follow the instructions and commit to it for at least the next 4 weeks. I promise good things will come and, hopefully, you'll build some long term training and nutrition discipline that will maximize your healthspan from now until the end of time.

Thanks for reading, and, again, Happy 2026!

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