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

Page: https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more
Text version: https://stenobird.com/podcast/the-dan-john-podcast-444287/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more.md
Podcast: [The Dan John Podcast](https://stenobird.com/podcast/the-dan-john-podcast-444287)
Published: 2026-06-04T17:58:30+00:00
Episode link: https://www.spreaker.com/episode/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more--72347215
Audio file: https://api.spreaker.com/download/episode/72347215/ep_352.mp3
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JSON: https://stenobird.com/v1/public/podcasts/the-dan-john-podcast-444287/episodes/ep-354-abf-building-muscle-mass-made-simple-strength-standards-minimalist-program-more
Duration seconds: 3735

## Resource

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 options. http://www.DanJohnUniversity.com. ► If you're interested in getting coached by Dan personally, go to http://DanJohnInnerCircle.com to apply for his private coaching group. ► Go to danjohnunivesity.com/bookstore to get Dan's latest book.

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## Transcript

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