6-12-25 Shock Method Hypertrophy

Athletes First Performance

Strength & Conditioning
Coach
James Zotto

6-12-25 is a 6-Week Program comprised of 4 strength sessions + 2 conditioning sessions per week. The strength sessions are split into lower and upper submax effort and dynamic effort lifts throughout the week.

The goal of the 6-12-25 Method is to promote massive gains in strength & hypertrophy by creating:

1)Mechanical Tension: heavy loads for first lift 2)Muscle Damage: moderate loads for second lift 3) Metabolic Stress: light loads at high reps for third lift

Conditioning training sessions are split into two categories, cardiac output and metabolic conditioning to help improve overall fitness and improve recovery.

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Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
6 training sessions per week comprised of 4 strength sessions and 2 conditioning sessions. Specific warm-ups are tailored for each training session.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Trap Bar // Squat Rack // Plates // DB/KB // Bike, Row, or Ski Erg // Bands // Jump Rope
Recommended
Home Gym // CrossFit Gym // GHD // Sled // Med Ball
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Sample Week
Week 1 of 6-week program
Sunday
Submax Effort Lower Body Quad Emphasis 

A1

Squat Jump

2 x 3

A2

Goblet Squat

2 x 10

A3

DB Good Morning

2 x 8

A4

WORLD'S GREATEST STRETCH

2 x 10

B

Trap Bar Deadlift

4 x 6

C1

Front Squat

3 x 5

C2

Split Squat

3 x 10

C3

Goblet Squat

3 x 20

D

Side Plank Hip Drop

3 x 8

Monday
Submax Effort Upper Body- Tricep Emphasis 

A1

Thoracic Extension on Foam Roller

2 x 1:00

A2

Cuban Press

2 x 10

A3

Push-Up

2 x 10

A4

Bench Press

2 x 10 @ 45 lb

B

Weighted Strict Pullup

3 x 5

C1

Bench Press

3 x 5

C2

DB JM Press

3 x 10

C3

Banded Tricep Pushdown

3 x 20

D

Band Face Pull

3 x 15

Tuesday
Cardiac Output Conditioning 

A1

WORLD'S GREATEST STRETCH

2 x 5

A2

Inchworm

2 x 5

A3

Toe Touch to Overhead Squat

2 x 10

A4

Jump Rope

2 x 50

B1

Assault Bike

4 x 2:00

B2

Rowing

4 x 2:00

B3

Backward Sled Walk

4 x 100

B4

Front Rack Carry

4 x 100

Wednesday
Dynamic Effort Lower- Hamstring Emphasis 

A1

RDL

2 x 10 @ 45 lb

A2

Inchworm

2 x 8

A3

Single Leg Glute Bridge

2 x 10

A4

Squat Jump

3 x 3

B

Box Squat

5 x 5

C1

RDL

3 x 5

C2

Glute-Ham Raise

3 x 10

C3

Prone Machine Hamstring Curl

3 x 20

D

Barbell Roll Outs

3 x 8

Thursday
Dynamic Effort Upper- Back Emphasis 

A1

Dowel Pass-Throughs

2 x 10

A2

Forearm Wall Slide w/ Retraction

2 x 10

A3

Inchworm Push-Up

2 x 5

A4

DB Windmill

2 x 5

B

Landmine Press

5 x 5

C1

Feet Elevated Inverted Row

3 x 5

C2

Chest-Supported DB Row

3 x 10

C3

Band Pull-Apart

3 x 20

D

Turkish Get Up

3 x 1

Friday
Metabolic Conditioning 

A1

WORLD'S GREATEST STRETCH

2 x 5

A2

Inchworm

2 x 5

A3

Toe Touch to Overhead Squat

2 x 10

A4

Jump Rope

2 x 50

B1

Russian KB Swing

5 x 0:20

B2

Single Arm KB Thruster

5 x 0:20

B3

Assault Bike

5 x 0:20

B4

SkiErg

5 x 0:20

B5

Jog

5 x 0:20

B6

Jump Rope

5 x 0:20

Saturday
Active Recovery 

A1

Couch Stretch (Hip Flexors)

1 x 2:00

A2

Pigeon Stretch

1 x 2:00

A3

Calf Stretch

1 x 1:00

A4

Scorpion

1 x 10

A5

Dowel Pass-Throughs

1 x 10

A6

Foam Roll

Coach
More from Athletes First Performance
coach-avatar James Zotto

Former D1 football player turned performance physical therapist and strength and conditioning specialist. Currently working in military human performance

6-12-25 Shock Method Hypertrophy
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