“6-12-25”

CONJUGATE
A 6-Week Program - 4 strength session + 1 optional
conditioning per week training plan to increase
muscle mass without losing strength
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copyright notices
The program contains material protected under International Federal Copyright Laws and Treaties.
© Jason Brown Coaching. All Rights Reserved. Any unauthorized use of this material without written
permission from the author and publisher is prohibited. Published under Copyright Laws of the Library
of Congress of The United States of America, by:

© Jason Brown Coaching

All Rights Reserved.
www.jasonbrowncoaching.com

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CONTENTS

Program Breakdown 4

Training Experience 5

Required Equipment 6

Glute Ham Raise Scaling Options 7

How Many Strength & Conditioning Days Are There? 8

Is it okay to add ‘XYZ’ to this program? 8

Accountability9

How long are the training sessions? 9

How To Read The Training Session? 10

Warm-ups & Cooldowns 11

Block 1 Week 1, 2, 3 12

Block 2 Week 1, 2, 3 18

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PROGRAM BREAKDOWN
Block #1 - Week 1, 2, 3 Block #2 - Week 4, 5, 6
Day 1: Lower - Quadriceps Emphasis Day 1: Lower - Glute Emphasis
Day 2: Upper - Triceps Emphasis Day 2: Upper - Delt Emphasis
Day 3: Conditioning Day 3: Conditioning
Day 4: Lower - Hamstrings Emphasis Day 4: Lower - Quadriceps Emphasis
Day 5: Upper - Back Emphasis Day 5: Upper - Biceps Emphasis
Day 6/7: OFF Day 6/7: OFF

This is a 5 day per week program.

Your 4 main strength sessions can be performed on:

Monday, Tuesday, Thursday, and Friday

OR
Monday, Wednesday, Friday, Saturday

Can you do something on Day 6/7? Yes, go for a 60-minute walk and spend time meal prepping for the
upcoming week!

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TRAINING EXPERIENCE
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.

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REQUIRED EQUIPMENT
Two-pieces of cardio equipment ie. rower, bike, or the ability to jog
Angles 90 (these things will save your shoulders! Use code JBROWN10 for 10% off)
Trap Bar
Barbell
Resistance Bands
Chains Optional
Dumbbells
Kettlebells
Squat Rack with a pull-up bar and ability to perform pin squats and pulls
Landmine
TRX Straps or Rings
Pulling Sled

Need something? I always recommend Rogue Fitness for the highest quality, fastest shipping.

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GLUTE HAM RAISE SCALING OPTIONS

Easiest to hardest:

Option 1 Option 2 Option 3 Option 4

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HOW MANY STRENGTH & CONDITIONING DAYS ARE THERE?

There are FOUR main strength sessions & one main conditioning session for both training blocks.

IS IT OKAY TO ADD ‘XYZ’ TO THIS PROGRAM?

The short answer is that it’s not recommended. I know it may seem simple to layer other programs but
believe me when I say, it’s more complex than that. Not to mention you’ll likely lose some of the overall
benefits of this program. To get the most out of this program, follow it to the letter. Everything in this training
program is already accounted for so if you attempt to layer other programs you’ll likely get less from both of
these programs.

This program is for 6 weeks. Stick to it and you’ll be rewarded! Additionally, I would advise against adding
more exercises to each session. Each session is perfectly programmed with regard to exercise selection, sets,
reps, rest intervals, and exercise order.

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ACCOUNTABILITY

Hold yourself accountable by taking before photos. After you’ve completed the program take after pics. I’d
love to see your progress so email your photos and share your experience with 6-12-25 Conjugate to me at
stories@ jasonbrowncoaching.com

HOW LONG ARE THE TRAINING SESSIONS?

Each session should NOT take you longer than 60 minutes, which includes a 10-minute warm-up and a
5-minute cooldown.

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HOW TO READ THE TRAINING SESSION?

All programmed work, ie. 3 x 8-10 does NOT include any warm-up sets - if you’re someone that needs more
warm-up sets, perform as many sets as you feel is needed. In the case of accessory work in the 3 x 8-10
example, utilize one load across all sets that allows for 2-3 reps in reserve (you don’t need to go to failure on
every set to make gains.) For big lifts ie. your squat, bench, deadlift, you may need more warm-up sets, OR if
I’m asking you to build to a rep max, build over the course of the prescribed sets.

If you see:

1a. DB Bench Press: 3 x 8-10. Rest 45s.

1b. 1-Arm Landmine Rows: 3 x 8-10 each. Rest 45s.

This is a superset where you go back and forth between the two exercises resting 45 seconds between sets.

For 6-12-25 Giant sets - warm-up as much as needed, likely 1-3 sets performing half of the prescribed reps
before starting the actual work sets.

For the work sets, you should have 2-3 reps in the tank meaning each exercise is close to maximal and hard AF.

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WARM-UPS & COOLDOWNS

General Dynamic Warm-up:
Done prior to each training session. Dynamic Warm-up consists of:

1. World's Greatest Stretch x 10 total reps

2. Bird Dogs x 10 reps each side
3. Thoracic Rotations x 15 reps each side
4a. Glute Bridge: 2 x 5. No rest.
4b. Banded Pull-apart: 2 x 10. No rest.
5. Squat Jumps: 3 x 3. Rest 60s.

Cooldown:
Done At The End of Each Session

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BLOCK 1
WEEK 1, 2, 3
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Day 1: Lower Strength - Quadricep Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Trap bar RDL: Heavy load across all 4 work sets. Increase load each rep as you see fit.
Front Box Squat: Use a 14-16” box

EXERCISE WEEK 1 WEEK 2 WEEK 3

1. Trap Bar RDL 4 x 6-8. Rest 2:00 4 x 6-8. Rest 2:00 4 x 8-10. Rest 2:00

2a. Front Box Squat 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. DB Split Squat 3 x 12 each. Rest 10s. 3 x 12 each. Rest 10s. 4 x 12 each. Rest 10s.

2c. Heels Elevated Goblet Squat 3 x 25. Rest 4:00 3 x 25. Rest 4:00 4 x 25. Rest 4:00

4 x 30s on/30s off. 4 x 30s on/30s off. 4 x 30s on/30s off.

3. Single Leg Plank
- alternate sides - alternate sides - alternate sides

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Day 2: Upper Strength - Triceps Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Weighted Pull-ups: Use a heavy load across all 3 work sets.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1. Weighted Neutral Grip Pull-ups 3 x 5. Rest 2:00 3 x 4. Rest 2:00 3 x 3. Rest 2:00

2a. Close Grip Bench Press 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. Rollback Triceps 3 x 12. Rest 10s. 3 x 12. Rest 10s. 4 x 12. Rest 10s.

2c. Banded Pushdowns 3 x 25. Rest 3:00 3 x 25. Rest 3:00 4 x 25. Rest 3:00

3. Cable Facepulls 3 x 15-20. Rest 60s. 3 x 15-20. Rest 60s. 3 x 15-20. Rest 60s.

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Day 3: Conditioning

Goal: RPE 6-7 - all work should be relatively easy. You’re able to use cyclical pieces you choose for 1-3 ie. stairmaster,
incline treadmill, ect. Your heart rate should average around 180 - your age.

EXERCISE WEEK 1 WEEK 2 WEEK 3

10 minutes at a 10 minutes at a 10 minutes at

1. Air Bike
conversational pace conversational pace conversational pace
10 minutes at a 10 minutes at 10 minutes at
2. Rower
conversational pace conversational pace conversational pace
3. L
 ight Sled Drag or weighted 10 minutes at a 10 minutes at a 10 minutes at
vest walk conversational pace conversational pace conversational pace
Accumulate Max Accumulate Max Accumulate Max
4. Hollow Rocks
Reps in 2:00 Reps in 2:00 Reps in 2:00

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Day 4: Lower Strength - Hamstrings Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Speed Box Squat - use 50-60% of 1RM. Chains or bands are optional. Add 5% each week

EXERCISE WEEK 1 WEEK 2 WEEK 3

1. W
 ide Stance Box Squat
5 x 5, every 60s. 5 x 5, every 60s. 5 x 5, every 60s.
For Speed

2a. Glute Ham Raises 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. Landmine RDL 3 x 12. Rest 10s. 3 x 12. Rest 10s. 4 x 12. Rest 10s.

2c. Double Leg Banded Leg Curls 3 x 25. Rest 4:00 3 x 25. Rest 4:00 4 x 25. Rest 4:00

4 x 30s on. Rest 30s. - 4 x 30s on. Rest 30s. - 4 x 30s on. Rest 30s. -
3. KB March
alternate sides alternate sides alternate sides

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Day 5: Upper Strength - Back Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Speed LM Rotation to press - add weight each week as you see fit.
Turkish get-ups - use one challenging weight for all work sets

EXERCISE WEEK 1 WEEK 1 WEEK 3

1. L
 andmine Rotation To Press
5 x 3 each, every 60s. 5 x 3 each, every 60s. 5 x 3 each, every 60s.
For Speed

2a. Angles Feet Elevated Pull-ups 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. Chest Supported DB Rows 3 x 12. Rest 10s. 3 x 12. Rest 10s. 4 x 12. Rest 10s.

2c. Prone Rear Lateral Raises 3 x 25. Rest 3:00 3 x 25. Rest 3:00 4 x 25. Rest 3:00

3. Turkish Get-ups 3 x 1 each. Rest 60s. 3 x 1 each. Rest 60s. 5 x 1 each. Rest 60s.

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BLOCK 2
WEEK 1, 2, 3
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Day 1: Lower Strength - Glute Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets. Use a heavy load across all sets of rows.
Anderson Squat - Dead stop on each rep. Chains are optional.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1. Supported 1-Arm DB Rows 5 x 8-10 each. Rest 60s 5 x 8-10 each. Rest 60s 5 x 8-10 each. Rest 60s

2a. RDL 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. Glute Hip Thrusts 3 x 12. Rest 10s. 3 x 12. Rest 10s. 4 x 12. Rest 10s.

2c. 45 Degree Back Raises 3 x 25. Rest 4:00 3 x 25. Rest 4:00 4 x 25. Rest 4:00

3. H
 alf-Kneeling Banded Pallof
3 x 10s each. Rest 60s. 4 x 10s each. Rest 60s. 5 x 10s each. Rest 60s.
Press Iso Hold

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Day 2: Upper Strength - Deltoid Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Weighted Pull-ups: Use a heavy load across all work sets or use BW.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1. Angles Pull-ups 3 x 6. Rest 90s. 4 x 6. Rest 90s. 5 x 6. Rest 90s.

2. Banded Facepull-aparts 4 x 25. Rest 60s 4 x 25. Rest 60s 4 x 25. Rest 60s

2a. Shoulder Press 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. High Incline DB Press -

3 x 12. Rest 10s. 3 x 12. Rest 10s. 4 x 12. Rest 10s.
neutral grip

2b. High Incline Lateral Raises 3 x 25. Rest 3:00 3 x 25. Rest 3:00 4 x 25. Rest 3:00

3. H
 alf-Kneeling Banded High To
4 x 10 each. Rest 60s. 4 x 10 each. Rest 60s. 4 x 10 each. Rest 60s.
Low Chop

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Day 3: Conditioning

Goal: RPE 6-7 - all work should be relatively easy. Your heart rate should average around 180 - your age.
If you do not have access to a bike or rower sub a light jog for 400 meters.

EXERCISE WEEK 1 WEEK 2 WEEK 3

1a. Calorie Bike 4 x 20. No rest. 5 x 20. No rest. 5 x 20. No rest.

1b. Calories Rower 4 x 20. No rest. 5 x 20. No rest. 5 x 20. No rest.

1c. Landmine Rotations 4 x 20 total. No rest. 5 x 20 total. No rest. 5 x 20 total. No rest.

1d. Bear Crawl Steps 4 x 20 total steps. Rest 60s. 5 x 20 total steps. Rest 60s. 5 x 20 total steps. Rest 60s.

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Day 4: Lower Strength - Quadriceps Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Speed Box Squat - use 50-60% of 1RM. Chains or bands are optional. Add 5% each week

EXERCISE WEEK 1 WEEK 2 WEEK 3

1. S
 peed Trap Bar Deadlift - chains
8 x 3, every 60s. 7 x 3, every 60s. 6 x 3, every 60s.
optional
2a. S
 light Pause Front Squat
3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.
(chains optional)

2b. Landmine Lateral Squat 3 x 12 each. Rest 10s. 3 x 12 each. Rest 10s. 4 x 12 each. Rest 10s.

2c. Goblet Squat 3 x 25. Rest 4:00 3 x 25. Rest 4:00 4 x 25. Rest 4:00

3. Single Leg Banded Leg Curls 3 x 25 each. Rest 60s. 4 x 25 each. Rest 60s. 5 x 25 each. Rest 60s.

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Day 5: Upper Strength - Biceps Emphasis

Goal: Use 1-3 ramp-up sets for each exercise then one weight for all work sets.
Speed Bench Press: Use 40-50% of your 1RM & add 5% to each subsequent week. Chains are optional.

EXERCISE WEEK 1 WEEK 2 WEEK 3

9 x 3, every 60s. 9 x 3, every 60s.

8 x 3, every 60s.
1. S
 peed Bench Press - 3 sets: close grip 3 sets: close grip
4 sets: close grip
chains optional. 3 sets: medium grip 3 sets: medium grip
4 sets: medium grip
3 sets: wide grip 3 sets: wide grip

2a. Close Grip C2B Chin-ups 3 x 6. Rest 10s. 3 x 6. Rest 10s. 4 x 6. Rest 10s.

2b. DB Hammer Curls 3 x 12. Rest 10s. 3 x 12. Rest 10s. 4 x 12. Rest 10s.

2c. Banded Curls 3 x 25. Rest 3:00 3 x 25. Rest 3:00 4 x 25. Rest 3:00

3. Banded Pushdowns 3 x 25. Rest 60s. 4 x 25. Rest 60s. 5 x 25. Rest 60s.

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THANK YOU FOR TRUSTING ME

WITH YOUR PROGRAMMING
Follow me at:

ig: @jasonbrowncoaching

Questions? Email us at:

info@jasonbrowncoaching.com

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