EP 354 - ABF, Building Muscle, Mass Made Simple, Strength Standards, Minimalist Program & More

The Dan John Podcast · Jun 4, 2026 · 1h 2m · transcript

00:00 - Intro

00:34 - Can You Build Muscle and Lose Fat at the Same Time?

10:30 - A 20-Minute Minimalist Program for Busy Dads

17:23 - Is Single-Leg Work Overrated for Endurance Athletes?

23:34 - Training Your Glutes Without Loading Your Spine

29:58 - Strength Standards for the Armor Building Formula Press Day

34:15 - Combining Easy Strength With the Armor Building Formula

36:26 - Running Mass Made Simple Without a Squat Rack

40:28 - Dan John’s Current Workout Program

54:50 - Building Muscle with a Physically Demanding Job

► Personalized workouts based on your schedule, ability, and equipment…