6-12-25 Hypertrophy
Jason Brown Coaching
Functional Fitness, Functional TrainingThis will be the HARDEST program you've ever done!
Phase #1 of this program is available on jasonbrowncoaching.com
6-12-25 Ultimate Hypertrophy is a BRAND-NEW 6-Week Program comprised of 4 strength session + 2 optional conditioning per week training plan to increase muscle mass without losing strength.
This program using the 6-12-25 Method as it's primary driver of strength & hypertrophy gains. This method was made popular by the late Charles Poliquin.
This program utilizes uses a form of progression to build over the course of 6 weeks so you're not thrown to the wolves out of the gate.
This program does include conditioning which is essential part of facilitating recovery while on such a demanding training plan.
Prep
A
Front Squat Warm-up
1. Foam Roll Hip Flexors x 60s each side - small 1-2 motion *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Hip Flexor Stretch x 60s each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Tempo Goblet Squat: 3 x 3-5 - 3s lower + 1s at bottom + 1s raise 6. Standing Box Jump: 3 x 3. Rest 45s-60s.
B
Hybrid Stance RDL
12, 10, 8, 6
C1
Front Squat
3 x 5
C2
Single Arm Split Squats
3 x 10
C3
1 1/4 Hamburger Squat
3 x 20
D1
Banded Pull-Through
3 x 50
D2
Serratus Iso Hold
3 x 3
Recovery
E
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height
Conditioning
B
EMOM 32: Minute 1: 30s KB Cleans Minute 2: 30s OH + Front Rack Carry Minute 3: 30s Sled Rope Pull + Push Sled Back Minute 4: Rest - Goal: This should be challenging but completely manageable in the sense you're able to work for 30s without stopping. If needed you can sub a 30s air bike sprint for minute 3.
C
Single Leg Banded Leg Curls
3 x 50
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Bench Press Warm-up
1. Foam Roll Pecs x 60s small 1-2" motion each side *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec Stretch x 60s each side 3. Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Warm-up Your Bench Press: Perform 3 x 3-5 reps with a light load. Rest as needed. 6. Band Assisted Plyo Push-ups: 3 x 3. Rest 45-60s. *Maximal height on each rep
B
Supinated Grip BB Rows
12, 10, 8, 6
C1
Close Grip Incline Bench Press
3 x 5
C2
DB Floor Press - neutral grip
3 x 10
C3
Rope Pushdowns
3 x 20
D1
KB Windmill
3 x 8
D2
Seated Incline DB Curls
3 x 10
Recovery
E
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Conditioning Warm-up
1. Foam Roll Adductors: 60s of 1-2" motion on each side *All foam rolling should be non-painful so remove pressure as needed 2. Rock back Adductor Stretch x 30s small rocking + 30s static hold each 3. Shin Box x 10 total reps 4. Table Top + Hip Thrust x 8-10 each side 5. Alt. KB Lateral Squat: 2-3 x 3-5 each. Rest as needed. 6. KB Squat Jumps: 3 x 3. Rest 45-60s. *light load for maximal height
Conditioning
B
5 Rounds of: 1a. 2:00 of Ski Erg, Air Bike, Air Runner, or Rower 1b. 2:00 of Ski Erg, Air Bike, Air Runner, or Rower 1c. 2:00 of Sled Drag Facepulls 1d. 2:00 of Sled Extensions - Goal: Easy work, RPE 6-7. Keep HR around 70%.
C
Banded Hammer Curls
3 x 30
Recovery
D
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Trap Bar Deadlift Warm-up
1. Foam Roll Hamstrings x 60s each side - small 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Active Straight Leg Raises x 10 each side 3. Bird Dogs: 3 x 3-5 each 4. BW Glute Bridge: 3 x 5 with a 1 count at top of each rep. Rest as needed. 5. Trap Bar RDL: 3 x 3-5. Rest as needed. 6. Trap Bar Jumps: 3 x 3 (empty bar). Rest 45s.
B1
Band Assisted Squat Jumps
5 x 5
B2
Trap Bar Deadlift against a band
5 x 5
C
1 1/4 Glute Hip Thrusts
3 x 20
D
Landmine Lateral Lunge
3 x 10
E
Ab Wheel
4 x 10
Recovery
F
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Prep
A
Overhead Press Warm-up
1. Three-way thoracic spine foam roll x 20s arms extended + 20s Arm Crossed + 20s Extend + Reach *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Pec stretch x 30s small rocking motion + 30s static hold each side 3. Side-Lying Thoracic Rotations: 3 x 5 each 4. Upper Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 5. Single Arm DB Push Press: 3 x 3-5 each 6. Band-Assisted Plyo Push-ups: 3 x 3. Rest as needed.
B1
DB Split Jerk
5 x 3
B2
Plyo Push-ups
5 x 3
C1
Wide Grip Pull-up
3 x 5
C2
Chest Supported DB Rows
3 x 10
C3
TRX Facepulls
3 x 20
D
Strict Ring Dips
3 x MAX
Recovery
E
Parasympathetic Breathing
10-15 Nasal Breathes 5 second inhale 1 second hold at top 5 second exhale *Turn off the music and make sure you’re in a relaxing state. The goal is to start the recovery process before leaving the gym
Jason Brown
I’ve spent my entire 18+ year career training everyday athletes to become healthier, stronger, and better conditioned, using concurrent training. I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching, and published author of “Lower-body Training” via Human Kinetics.
