6-12-25 Conjugate

Jason Brown Coaching

Functional Training, Bodybuilding

Coach

Jason Brown

6-12-25 Conjugate is a 6-Week Program comprised of 4 strength session + 1 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.

First Exercise - Mechanical Tension: This will be accomplished by using heavier loads in the 2-6RM range with a bilateral movement (with the 6-12-25 method I recommend using an 8RM load across all sets.)

Second Exercise - Muscle Damage: You'd be hard-pressed to find someone who regularly trains that has not experienced delayed onset muscle soreness (DOMs). When using the 6-12-25 method muscle damage will be accomplished with a single-joint pattern (in most cases) using a 14RM load.

Third Exercise - Metabolic Stress: Metabolic stress is heightened when training with lighter loads with 15+ repetitions per set. In the case of the 6-12-25 method, we'll be using a single-joint pattern with a 27RM load (this is often the movement most people underestimate so going lighter than you think is a good practice.)

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Increase Mass, Retain Strength

This program is designed to held you build muscle mass, without sacrificing strength. Each session consists of a primary lift, a 6-12-25 giant set, and a final accessory pattern.

Conditioning: The Right Way

Conditioning is the single most butchered aspect of fitness, but when used properly, it can skyrocket strength gains and while conditioning is NOT a focal point of this program you'll find one aerobic conditioning session that will help bridge the gap between your main training sessions and improve recovery.

One-Stop-Shop

Following this program to the letter will give you the rewards you are searching for, you do not need to supplement with anything else. In fact, I advise against adding to this program at all. Each session is perfectly programmed with regard to exercise selection, sets, reps, rest intervals, and exercise order—everything is already accounted for.

Features

Programming 5 days per week

Daily warmups, training and conditioning so you're no longer guessing what to do in your training each day!

Demo Videos

I've filmed every movement in the program so that you don't ever go into a session or movement not knowing what I'm asking from you.

Committed Team

We here each step of the way, answering your questions and providing guidance as you work through your program.

Delivered through TrainHeroic

I've partnered with the best tech in training so that you get the online training experience that you deserve: a world-class one!

Equipment

Required

Two-pieces of cardio equipment ie. rower, bike, or the ability t // Angles 90 // Barbell // Resistance Bands // Dumbbells // Squat Rack with a pull-up bar and ability to perform pin squats // Landmine // TRX Straps or Rings

Recommended

Trap Bar // Chains // Kettlebells // Pulling Sled

Sample Week

Week 1 of 6-week program

Sunday

Week 1 Day 1: Lower Strength - Quadricep Emphasis

Prep

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.

Trap Bar RDL

4 x 8

Front Box Squat

3 x 6

DB Split Squat

3 x 12

Heels Elevated Goblet Squat

3 x 25

Single Leg Plank

4 x 0:30

Recovery

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

Monday

Week 1 Day 2: Upper Pull & Triceps Emphasis

Prep

Pull-up Warm-up

1. Foam Roll Lats x 60s each - 1-2” motion *All foam rolling should be non-painful so remove pressure as needed 2. Biphasic Lat Stretch x 30s of movement + 30s hold 3. Thoracic Rotations: 3 x 5 each 4a. Activation: 2-3 sets of: 10-15 Facepull-aparts + 10-15 Banded Pushdowns. 4b. Side Lying External Rotation: 2-3 x 5-7 each 5. Band-Assisted Plyo Push-ups: 5 x 3. Rest 45s.

Weighted Neutral Grip Pull-ups

3 x 5

Close Grip Bench Press

3 x 6

Rollback Triceps on Floor

3 x 12

Banded Pushdowns

3 x 25

Cable Facepulls

3 x 20

Recovery

Parasympathetic Breathing

Tuesday

Week 1 Day 3: Conditioning

Prep

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: Accumulate 15-20 reps with a light KB. Rest as needed.

Air Bike

1 x 10:00

Rower

1 x 10:00

Backwards Sled Drag

1 x 10:00

Hollow Rocks

1 x MAX @ 2:00

Recovery

Parasympathetic Breathing

Wednesday

Week 1 Day 4: Lower Strength-Hamstring Emphasis

Prep

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 reps 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. KB RDLs: 3 x 5. Rest 60s. 6. Depth Jump + Box Jumps: 6 x 1 + 1. Rest 60s.

Wide Stance Box Squat For Speed

5 x 5

Glute Ham Raise

3 x 6

Landmine RDL

3 x 12

Double Leg Banded Leg Curls

3 x 25

KB March

4 x 0:30

Recovery

Parasympathetic Breathing

Thursday

Week 1 Day 5: Upper Strength-Back Emphasis

Prep

Pull-up Warm-up

Landmine Rotation to Press For Speed

5 x 3

Feet Elevated Angles Pull-ups

3 x 6

Chest Supported DB Rows

3 x 12

Prone Rear Lateral Raises

3 x 25

Turkish Get-up

3 x 2

Recovery

Parasympathetic Breathing

Coach

More from Jason Brown Coaching

Jason Brown

I’ve spent my entire 15+ year career training everyday athletes to become healthier, stronger, and better conditioned, using a method I’ve developed called Conjugate X Conditioning (CXC). I’ve been exclusively online coaching since 2015. I’m a combat veteran, a former gym owner, founder of Jason Brown Coaching & Box Programming, and published author of “Lower-body Training” via Human Kinetics.

See the 6 week difference

This program will increase your muscle mass, take your "before" pictures today and see your progress in just 6 weeks.

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FAQs

How long are the workouts & how many days per week?

Each session should NOT take you longer than 60 minutes, which includes a 10-minute warm-up and a 5-minute cooldown. There are FOUR main strength sessions & one main conditioning session for both training blocks.

What level do I need to be at to perform this programming?

You should be entirely comfortable training on your own and know how to properly squat, hip-hinge, lunge, push, pull and carry. You’re likely someone that has trained in powerlifting, Crossfit, Olympic Weightlifting and knows their way around the gym.

Can I add anything to the programming?

I wouldn't recommend it. To get the best results, follow this program to the letter for all 6 weeks.

Do I need any special equipment?

You will need access to dumbbells, a squat rack, a barbell, a pull-up bar, a bench, and resistance bands. A trap bar, pulling sled, and one piece of cardio equipment is recommended but not required.

What level do I need to be at to run this program?

This is an advanced program so if you have not been training for at least 5 years seriously, I'd recommend using a different program like my Everyday Athlete program.

The Proof

Josh Casby

Muay Thai Enthusiast

Verified Athlete

""CxC for the win!! Hands down the best training program I've ever used. Functionally, I'm stronger and faster than I ever was, and I considered myself an athlete.""

Ken Williams

60, Ex-CrossFitter

Verified Athlete

""Working with Jason over the last several months has been awesome. The format is simple, there are demo videos for every exercise, and if you have questions he’s super-responsive. The training is truly dialed in for me, which is a big change for other programs I’ve followed!""

James Park

Everyday Athlete

Verified Athlete

""For once the marketing might actually be true. I’ve had better results in 6 months than in the 10 years that preceded it. Literally. The wife confirms I look better than ever""