CONCURRENT

6-12-25 TRAINING

TEMPLATES
 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

CONCURRENT 6-12-25 TRAINING TEMPLATES

What type of client are these 6-12-25 templates for?

Goals are body composition

Training age of 3+ years
Unlimited training availability
Has mastered all foundational movement patterns efficiently ie. squat, hip-hinge, lunge, push,
pull and carry
Low to moderate stress levels

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

Training Template Concurrent Using 6-12-25 Method Option #1

4 strength sessions + 2 Conditioning + 1 Active Recovery Day

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Lower Strength Aerobic Upper Strength Aerobic Lower Strength Upper Strength
Active Recovery
Session Method Session Method Session Session

Training Template Methods

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Strength  erobic
A  trength
S Aerobic  trength
S  trength
S  and Exercises
B
Methods Methods Methods Methods Methods Methods
ME Lower  igh Intensity
H  ubmax
S Tempo  ynamic Effort
D  ynamic Effort
D  -4 exercises x
3
- Squat Intervals Upper - Press Intervals Method Lower Upper 100 reps each
Emphasis Emphasis

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

 epeated
R  igh Volume
H  epeated
R  igh Volume
H  epeated
R  epeated
R
Effort Method Band - Lower Effort Method Band - Upper Effort Method Effort Method
- 6-12-25 - 6-12-25 Biceps
Hip Hinge Emphasis
Emphasis

Conjugate Using 6-12-25 Method Sample Programming

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 . Zercher Box 5 Rounds of: 1 . Incline FB 1 0 x 15s hard/ 1 . Speed Rack 1 . Speed  0-60 minute
3
Squat 3RM. Bar Bench with 45s easy Deadlifts Push Jerk - nasal breathing
 0s KBS
6
Rest 3:00 chains 3RM. against bands: see guidelines walk
 0s No Push-
6 Rest 3:00 8 x 3 - see below
up Burpees guidelines
below
 0s Jump
6
Lunges
 0s Double
6
Unders
 0s Rest
6

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

 . 6-12-25
2  anded
B  . 6-12-25
2 * Choose 2  . Barbell Split
2  a. TRX Rows:
2  orrectives
C
Hamstrings x pieces of cardio Squats: 5 x 5 4 x 10-12.
 rap Bar RDL
T
100 Reps
 hin-up
C
equipment each. Rest 90s. Rest 60s.
 lute Hip
G  upinated
S
Thrust Inverted Row
 ack Raises
B  ammer Curls
H

Rest 3-4:00 Rest 3:00

between rounds
 . Stir the pot:
3  . Cable Low To Superset of:
3  . Single
3  b. DB Decline
2
4 x 20s on/ High Chop: Leg RDL: Bench:
 anded Pull-
B
40s off. 4 x 8-10 each. 3 x 8-10 each. 4 x 10-12.
aparts
Rest 60s. Rest 60s. Rest 60s.
 anded
B
Pushdowns x
100 reps
 . Single
4 3. Finisher of:
Leg Glute Hip
Thrust: 4 Rounds of:
3 x 8-10 each.
 5 Medball
2
Rest 60s.
Floor Press
1 5 DB Hang
Power Cleans

Rest as little as
possible.

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

 A Farmer
S
Carry: 5 x 100 ft.
each. Rest 60s.

*Speed Pulls assumes you’re using accommodating resistance. If you’re not adjust percentage up by 5-10%
(without losing bar speed)

Speed Pull Rack Deadlift Dynamic Effort Percentages

Week 1: 8 x 3 at 50%, Week 2: 8 x 3 at 55%, Week 3: 6 x 3 at 60%

Push Jerk Dynamic Effort Percentage (no AR):

Week 1: 8 x 2 at 75%, Week 2: 6 x 2 at 80%, Week 3: 4 x 2 at 85%

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

Training Template Concurrent Using 6-12-25 Method Option #2

4 strength sessions + 2 Conditioning + 1 Active Recovery Day

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Lower Strength Aerobic Upper Strength Aerobic Lower Strength Upper Strength Active
Session Method Session Method Session Session Recovery

Training Template Methods

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Strength  erobic
A  trength
S Aerobic  trength
S  trength
S  and Exercises
B
Methods Methods Methods Methods Methods Methods
Submax Lower  igh Intensity
H  ubmax Upper
S Tempo  ynamic Effort
D  ynamic Effort
D  -4 exercises x
3
- Hip Hinge Intervals - Vertical Pull Method Lower Upper 100 reps each
Emphasis Emphasis
Repeated  igh Volume
H  epeated
R High Volume  epeated
R  epeated
R
Effort Method - Band - Lower Effort Method - Band - Upper Effort Method Effort Method
6-12-25 6-12-25 Triceps
Hip Quad Emphasis
Emphasis

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

Concurrent Using 6-12-25 Method Sample Programming

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

1 . Trap Bar 4 Rounds of 1 . Weighted 1 0 x 15s hard/ 1 . Speed SSB 1 . Speed  0-60 minute
3
Deadlift 40s on/20s: Chin-up: 1RM. 45s easy Box Squats Bench Press nasal breathing
(high handles): Rest 2:00 with bands OR with chains walk
1 a. KB Cleans
1RM. Rest 3:00 chains - see or bands - see
1 b. N
 o Push-up guidelines guidelines
Burpees below below
1 c. A
 ir Bike
Sprint
1 d. Step-ups
 . 6-12-25
2  anded
B  . 6-12-25
2 * Choose 2  . RDL with
2  a. T-Bar Row:
2 Correctives
Hamstrings x pieces of cardio bands pulling 4 x 10-12.
 ront Squat
F
100 Reps
 lose Grip
C
equipment forward: Rest 60s.
Bench
 B RFESS
D 4 x 8-10.
Incline DB Rest 90s.
 oblet Squat
G
Bench
Rest 4:00  anded
B
Pushdowns

Rest 3:00

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 CON CU RRE N T 6- 1 2 - 2 5 T RA I N I N G T E M PL AT ES

 . KB March:
3  . Banded
3 Superset of:  . Belt Squat:
3  b. Landmine
2
4 x 30s on/ Alphabet: Reps of 20-15- Viking Press:
 anded Pull-
B
30s off. 3 sets on each 10-5. Rest 2:00 4 x 10-12.
aparts
side. Rest 60s. Rest 60s.
 anded
B
Pushdowns x
100 reps
 . Banded
4 Finisher of:
Glute Hip
 0-30-20-10
4
Thrust ¼
Reps: 3 x 50.  anded
B
Rest 60s. Pull-aparts
 ollow Rocks
H
 . Crossbody
5
Farmer Carry:
6 x 30 yards
each. Rest 60s.

*Speed Box Squats & Bench assumes you’re using accommodating resistance. If you’re not adjust percentage
up by 5-10% (without losing bar speed)

Speed Box Squats Dynamic Effort Percentages

Week 1: 8 x 3 at 50%, Week 2: 8 x 3 at 55%, Week 3: 6 x 3 at 60%

Speed Bench Press Dynamic Effort Percentage:

Week 1: 8 x 4 at 45%, Week 2: 8 x 4 at 50%, Week 3: 8 x 3 at 55%