cover TK

The
6-12-25
Mega-Size
Method
The hardest muscle-building
workout on the planet!

By Vince Del Monte,

Honors Kinesiolgoy Degree, P.I.C.P Level 1& 2 Certified,
Precision Nutrition Certified, WBFF Pro Fitness Model

www.VinceDelMonteFitness.com

www.vincedelmontefitness.com 2
 Basic Introduction

» Always consult a physician before beginning any exercise program.

» Complete a thorough warm-up of cardiovascular activity, static stretching
and dynamic stretching before commencing the 6-12-25 Workout. I
recommend Dynamic Stretching For Bodybuilders as the ultimate ten-
minute pre workout warm up.

» For maximal fat-burning, add four bouts of interval cardio for 20 minutes a
session after each weight training workout.

» For maximal muscle-growth, limit your cardio to two bouts of interval cardio
for 10 minutes after the upper body weight training workouts.

www.vincedelmontefitness.com 3
 Safety & More
Recommendations

» Safety Step #1: The tempos dictate the loads you select. If you can’t
maintain the prescribed tempos, the weight is too heavy.

» Safety Step #2: Master a full and controlled range of motion throughout
the entire rep. Do not change your body position to achieve extra reps.

» Safety Step #3: Stick to the tempos to avoid the use of kinetic energy i.e.
fools gold.

» Safety Step #4: Stick to the progression model below and don’t forget to
wear a stop watch to time the rest intervals.

www.vincedelmontefitness.com 4
 The 6-12-25
Mega-Size Workout

THE LOGIC BEHIND THE PAIN:

» This is a 4-day workout catered to intermediate (1-4 years of

training) and advanced trainees (4 or more years of training).
If you’re a novice lifter (less than 1 year of training), this workout is not for
you. The primary training effects are functional hypertrophy, hypertrophy
and strength-endurance. In layman’s terms, you’re going to get stronger,
bigger and leaner because of the unique targeting of the Type IIa, Type IIb
and Type I muscle fibers.

» The 6-12-25 Breakdown: This workout consists of a giant set of three
different exercises per body part. You will perform 6 reps with perfect form
on your first exercise; take no longer than 10 seconds to move to the second
exercise and perform 12 reps with perfect form; take no longer than 10
seconds to move to your third exercise and perform 25 reps with perfect
perform. That is the completion of the first giant set. Rest for a complete 3
minutes and repeat. Follow the progression protocols below.

» The Secret To Making The 6-12-25 Method Effective: It’s all
about choosing the optimal loads. Let me pain a picture for you: You
must pick a load that will pop your eyeballs out of your skull after 6 reps,
after 12 reps, and after 25 reps. You should feel like you’re in a death-
struggle whether it is 6 reps, 12 reps, or 25 reps. Make sure you watch the
instructional videos to see what I mean J
» To get “amped” i.e. warmed-up for this, you will need at least 2 “non-work”
sets before your first work set to familiarize yourself with the optimal loads.

www.vincedelmontefitness.com 5
 » The 6-12-25 Split: An ideal split would be 2 days on, 1 day off, 1
day on, 1 day off, 1 day on, 1 day off and repeat. That would look like:
Monday, Tuesday, Thursday and Saturday. Another option is Monday,
Tuesday, Thursday and Friday. Take the other days completely off.

» The 6-12-25 Progression:

Week 1 - 3 giant sets
Week 2 - 4 giant sets
Week 3 - 5 giant sets
Week 4 - 3 giant sets but increase all your weights by 5-10%

This is considered one 28-day cycle.
Rest for at least ½ a week before you
begin another workout program. When
I say rest I mean REST - no de loads, no
“light sessions”, I mean NO WEIGHTS
AT ALL. Don’t even dream about them.

» Keep a training journal so that
every time you do a new 28-
day cycle, you can make sure
you’re starting weights are
slightly heavier on week 1. This
will ensure you’re increasing your work
capacity/density, which means you’re
doing more work in less time -- the
cornerstone principle of muscle growth.

» The Tempo Matters: The only
guys who tell you that tempo doesn’t
matter are those who are too scared
of the pain and are more interested
in impressing people in the gym with

www.vincedelmontefitness.com 6
 their loads, rather than their physique. Some “gurus” say you should not be
focusing on tempo when lifting heavy weights and I disagree. I believe that
is the EXACT time you should be using a tempo because it’s an indication of
whether you’re in control or not! Heck, if you can’t lift and lower the weight
in control than you have no business using that weight in the first place.
Using tempos will keep you injury free for life. I’ve never met someone
who got injured while using a tempo. This is not “ego-building”, this is
“bodybuilding!”

» The Rest Periods Matter: When I say 3 minutes, I mean that the next
set starts at 3 minutes so start getting ready for your next set around 2 and
½ minutes. True progress is based on standardizing the tempo and rest
period from workout to workout.

» The Exercise Selection Matters: None of the exercises are randomly
selected, there is a reason we do each one in the order it’s been placed so
don’t think you know what you’re doing and switch things around J This
workout utilizes Positions of Flexion, a concept that my good buddy Steve
Holman introduced years ago. It’s based on biomechanics and targeting
a muscle in the midrange position (where it’s strongest), the stretch position
(where it’s weakest) and the contracted position (where it’s weakest). You
see, most guys choose exercises that continue to make them stronger where
they are already strong - the midrange of a movement. However, when you
ask a guy to squat one inch lower or ask a guy to do a chin up one inch
higher, he can’t because he’s trying to “access” muscle fibers that have been
neglected, therefore weak. In the instructional videos I’ll explain all this in
more detail and you’ll get to see examples of exercises that emphasize the
midrange, stretch and contracted position. In this workout I have allocated
the 6 RM (rep max) to a midrange exercise; the 12 RM (rep max) to a stretch
exercise and the 25 RM (rep max) to a contracted exercise. Again, don’t
mess with the exercise order or selection for optimal gains.

www.vincedelmontefitness.com 7
 The 6-12-25
Mega-Size Diet

CALORIES:

Bodyweight x 17

If you did not gain 4-5 pounds of fat-free muscle mass after 28-days, readjust
your calories to Bodyweight x 20 the next time through.

MACRONUTRIENTS:

Carbohydrates: 40% if you’re over 10% body fat

Carbohydrates: 50% if you’re less than 10% body fat

Protein: 30% if you’re over 10% body fat

Protein: 30% if you’re less than 10% body fat

Fat: 30% if you’re over 10% body fat

Fat: 20% if you’re less than 10% body fat

To calculate your macronutrients for a 175 pound male less than 10% body fat:
175 x 17 = 2,975 calories per day
50% carbs = (2,975 x 0.50 = 1,487 / 4 calories per gram = 372 grams per day
30% protein = (2,975 x 0.30 = 892 / 4 calories per gram = 223 grams per day
20% fat = (2,975 x 0.20 = 595 / 9 calories per gram = 66 grams per day

www.vincedelmontefitness.com 8
NOTE:

This is a generic starting point. Each week you will assess how you feel, look and
perform to determine if you should increase your carb intake or fat intake if you’re
not making gains. There is very little need to increase your protein intake, it’s
more than sufficient. Do not make any changes to your diet if you’re not following
it at least 90% of the time or else you don’t have enough intelligence to make an
accurate decision.

MEAL FREQUENCY:

Every 3-4 hours MAXIMUM. A meal cadence any less than this is less than optimal
and will initiate a cascade of catabolic hormones. You can debate about optimal
meal frequency all day long with the “arm chair experts” out there, but I have
no interest in engaging in academic debate. Over the past ten years I’ve worked
with hundreds of clients and they all stick to a meal cadence of every 3-4 hours
MAXIMUM. We strive for at least 5-6 meals a day minimum and no more than 2
shakes a day. Optimally, 1 shake a day but 2 is the max. If you want to look solid,
you need to eat solid food J And if you’re skeptical about eating every 3-4 hours,
take a look at how it’s worked out for my us:

¶Testimonials of guys & gals eating every 3-4 hours. Knock yourself out!

www.vincedelmontefitness.com 9
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 My Current Diet
To Bulk To 230 Pounds

Pre Meal 1:
2 scoops of Iso-Smooth Protein Powder from Blue Star Nutrition (Vanilla)
1 scoop of Athletic Greens Powder
1 liter of water with 1 whole lemon
*Wait for 20 minutes to alkalinize
Meal 1: Breakfast
3 whole eggs
8 oz of extra lean ground beef
1 cup of spinach
1 tablespoon of coconut oil
*Mix all this together in frying pan
2 slices of Ezikel bread with 1 tablespoon of walnut or butter
3 caps of Masszymes
2 caps of P3OM
Meal 2: Pre Workout Meal
10 oz of white fish
1.5 cups of brown rice or quinoa
½ cup of steamed or raw veggies
3 caps of Masszymes
2 caps of P3OM
Pre Workout Supplements:
1 scoop of P.P.K. from Blue Star Nutrition
5 grams of Creatine monohydrate from Blue Star Nutrition
* You MUST try this stuff, it’s nothing less than INSANE!
During Workout Supplements:
20 grams of BCAA from Blue Star Nutrition
1 Gatorade (for simple carbs and electrolytes)

www.vincedelmontefitness.com 11
Post Workout Supplements:
2 scoops of Iso-Smooth Protein Powder from Blue Star Nutrition (Vanilla)
1 scoop of Athletic Greens Powder
*Mixing vanilla and greens together tastes amazing!
Meal 3: 1 Hour Post Workout
4 oz of ground turkey
8 egg whites
1 cup of white rice
1 cup of veggies
*Fix them all together for a stir fry
3 caps of Masszymes
2 caps of P3OM
Meal 4: 4 Hours After Workout
10 oz of chicken or white fish
10 oz of sweet potatoes
1 cup of raw or steamed veggies
3 caps of Masszymes
2 caps of P3OM
Meal 5: FREEEEEBIE MEAL!!!!!!!!!
That’s right, you get 1 free freebie meal per day! Take your girl out for dinner, get a
bite with your buddies, satisfy your craving and be happy that you’re bulking up, not
dieting!

This is not mandatory but it’s an optional strategy to help you stay compliant to the
other meals in the day. If you think about it, one freebie meal a day still keeps you
compliant to your diet 90% of the time, which is pretty darn impressive. Don’t
go crazy with your freebie meal but let go of any “obsession” with having to “keep it
clean” all the time. We’re bulking up, not cutting here so enjoy it! I also recommend
you take some digestive enzymes with this meal so help with absorption and digestion
(who knows what you’ll be eating J) I recommend Masszymes and P3OM from
BioOptimizers.

www.vincedelmontefitness.com 12
Meal 6:
10 oz of salmon or lean steak of your choice
1 full avocado
1 huge greens salad with ½ cup of mixed nuts and seeds of your choice
Pre Bedtime Supplements:
ZMA - I use Status from Blue Star
Multi Vitamin - I use Vitality from Blue Star

www.vincedelmontefitness.com 13
 Day 1:
Shoulders and Abs
Exercises Sets Reps Tempo Rest
GIANT SET
Exercise #1: Standing Push Press 3* 6 40X0

Exercise #2: Wide Grip Dips 3* 12 30X0

Exercise #3: Prone Lateral Raises 3* 25 20X0 3 min

w/External Rotation

ABDOMINALS
Exercise #1: Hanging Leg Raise 3* 6 60X0

Exercise #2: Weighted Cable Crunches 3* 12 30X0

Exercise #3: V Ups 3* 25 20X0 3 min

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat. Watch the videos for demonstration.

www.vincedelmontefitness.com 14
 Day 2:
Biceps & Triceps
Exercises Sets Reps Tempo Rest
BICEPS GIANT SET
Exercise #1: Standing Hammer Curls 3* 6 40X0
w/ Supination

Exercise #2: Incline Cable Curls 3* 12 30X0

Exercise #3: High to Low Cable Curls 3* 25 20X0 3 min

TRICEPS GIANT SET

Exercise #1: Parallel Bar Dips 3* 6 60X0

Exercise #2: Leaning 1 Arm Extension 3* 12 30X0

Exercise #3: Standing Overhead Rope 3* 25 20X0 3 min

Extension

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat. Watch the videos for demonstration.

www.vincedelmontefitness.com 15
 Day 3:
Quads & Hips
Exercises Sets Reps Tempo Rest
QUADS GIANT SET
Exercise #1: Barbell Squat 3* 6 40X0

Exercise #2: Foot Elevated Split Squats 3* 12 30X0

Exercise #3: Leg Extensions 3* 25 20X0 3 min

HIPS GIANT SET

Exercise #1: Deadlifts 3* 6 60X0

Exercise #2: Lying Leg Curls 3* 12 30X0

Exercise #3: Hip Extensions 3* 25 20X0 3 min

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat. Watch the videos for demonstration.

www.vincedelmontefitness.com 16
 Day 4:
Chest & Back
Exercises Sets Reps Tempo Rest
CHEST GIANT SET
Exercise #1: Incline Barbell Press 3* 6 40X0

Exercise #2: Flat Dumbbell Press 3* 12 30X0

w/ Internal rotation

Exercise #3: Cable Flys w/ Internal Rotation 3* 25 20X0 3 min

BACK GIANT SET

Exercise #1: Overhand Bent Over Rows 3* 6 60X0

Exercise #2: Underhand Chin Ups 3* 12 30X0

Exercise #3: Horizontal Rope Rows 3* 25 20X0 3 min

NOTES: 40X0 tempo means 4 seconds to lower, 0 second pause, X means to lift
explosively, 0 second pause, repeat. Watch the videos for demonstration.

www.vincedelmontefitness.com 17
 Vince Del Monte Transformation Students

BEFORE BEFORE BEFORE

TONY CHRISTIAN TOM BODD

GREGORY ROSENVOLD Creston,
Gahanna, Copenhagen, British
Ohio Denmark Columbia
AFTER AFTER AFTER
Packed On 50 Pounds of MUSCLE! Gained 17 Pounds Of Muscle Got My Life Back at 53 Years Old

BEFORE BEFORE BEFORE

AMIT DANIEL ANDY

SIDHWANI ERNESTO SPRUILL
Mumbai GOMEZ
CHAMA AFTER AFTER
AFTER Veracruz, Your Full Body Routine Andy Notices Veins And
The Best Shape I Have Ever Been In! Mexico Is Simple Amazing! Cuts He's Never Seen Before!

BEFORE BEFORE BEFORE

STATON BORISLAV EZRA VAN

AKANA HRISTOV DEN BOSCH
Lindon, Bulgaria Waddinxveen
Utah Netherlands
AFTER AFTER AFTER
My Self-Esteem Shot Through The Roof! Lost 22 Pounds Of Fat Gains 30 Pounds Of Solid Muscle

CLICK HERE To Read Their Success Stories

www.vincedelmontefitness.com 18
 Vince Del Monte Transformation Students

BEFORE BEFORE BEFORE

AIMO JOEY DE LA JUUSO

RUOHO CRUZ KORVOLA
Torrevieja, Uvalde, Helsinki,
Alicante Texas Finland
province, Spain AFTER AFTER Columbia AFTER
Aimo's Inspires An Entire Generation! From Fit To Freaking Shredded! The New "Go To Guy"

BEFORE BEFORE BEFORE

KIM HO MARIOS THARUN

Hong Kong PRODROMOU SHOLARAJAN
Larnaca, India
Cyprus AFTER AFTER
AFTER 12-Weeks - Went From 200 lbs at 17% 25-Days - Transformed From
Gains 90 Pounds Of Muscle! Body Fat To 210 lbs at 10% Body Fat! 15% Body Fat to 9% Body Fat!

BEFORE BEFORE BEFORE

PHIL SMITH DON CHAZ

Grove City, CASAGRANDE GINEST
Ohio New Zealand Denver,
Colorado
AFTER AFTER AFTER
Gained 15 Pounds Of Muscle 65 Is Only A Number Added Nearly 20 Pounds Of Muscle

CLICK HERE To Read Their Success Stories

www.vincedelmontefitness.com 19
 Vince Del Monte Transformation Students

BEFORE BEFORE BEFORE

GINO ANTHONY JOSH

AQUINO CICCOTTO PROBERTS
Trinity Beach, Long Island, Wamsutter,
QLD, Australia New York Wyoming
AFTER AFTER Columbia AFTER
Anything Can Be Physically Achieved Gave "One Hundred And Ten Percent" Josh Lost 7% Body Fat

BEFORE BEFORE BEFORE

JOÃO BERNARDO NICK

PAULO PINHO LOFTON
GASPAR Portugal Katy,
DA SILVA Texas
Brazil AFTER AFTER AFTER
Now Quickly Noticed By Women "Commitment is key!" Packs On 47 Pounds Of Size!

BEFORE BEFORE BEFORE

BEN JOEY JOCK

GOUWENS VAILLANCOURT PURTLE
IN, USA Gatineau, NSW,
Quebec Australia
AFTER AFTER AFTER
He Gains 10 Pounds Of Muscle! Joe Lost 25 Pounds Added Nearly 20 Pounds Of Muscle

CLICK HERE To Read Their Success Stories

www.vincedelmontefitness.com 20
 Vince Del Monte Transformation Students

BEFORE BEFORE BEFORE

IVAN MICHAEL PETE

MENDEZ DAHL LUCKRAFT
Akureyri, BC, Canada
Iceland
AFTER AFTER AFTER
Maan...you look so muscular! Pain is only temporary Stayed On Track and Took Action

BEFORE BEFORE BEFORE

SONDRA MEGAN BILL

ST-AMAND KELLY RANCHMEN
Vernon, MA, USA Louisiana,
British AFTER USA AFTER
Columbia AFTER Went From Skinny-Fat To "I Wanted To Be Someone Instead Of
40 Year Old Mother, Loses 18 ½ Inches Lean, Toned And Sexy! Being A Little Skinny Push Over"

BEFORE BEFORE BEFORE

DEREK PAUL MATT

CUTSINGER MASINELLI BEUKELMAN
Daegu, South Mitchell, South
Korea Dakota
AFTER AFTER AFTER
Building Muscle The Chicks Dig! The Work Is It's Own Reward! Packed On 10 Pounds Of Muscle

CLICK HERE To Read Their Success Stories

www.vincedelmontefitness.com 21
ABOUT VINCE DEL MONTE He tried everything to gain weight any
way he could, never reaching past 149
lbs., dripping wet. He went through
Meet “Vince Del Monte,” the only Fitness the battles to gain like no other. As
Guru who has been coined The Skinny a former competitive long distance
Guy Savior . He runner, Vince used running to survive
earned this name the embarrassment and insecurity he
by dedicating his suffered from being too skinny. He
life to transforming formed an identity for himself as one of
the lives of the those lean, mean, running machines.
skinny, scrawny
wimpy guys & Vince studied Kinesiology and received
skinny girls – a Honors Kinesiology degree from the
helping them University of Western Ontario. After
become healthier, college, he found a mentor who “told
fitter and more him to burn all of his fitness magazines
confident in and stop wasting money on supplements
their bodies. to gain weight.” Vince’s life started to
In the end his change. He gained some weight, got
students transform muscles and then met the girl of his
themselves to dreams – whom he calls his B.M.W. –
“Live better, Look Beautiful Marvelous Wife!
better & Know Vince helps thousands of individuals
better!” Vince with “muscle unfriendly genetics”;
has transformed make a plan to create new habits and
thousands of lives commit to it. He helps with motivation,
of the skinny, confidence, and teaches the basis for
scrawny wimpy training smarter not harder – individuals
individual with see muscles within 2 weeks, not 2
a perfect mix months! They eat better and have a
of encouragement, humor, no BS, more balance life. And in the end,
inspiration and fun with his popular each individual becomes a better man
best selling “No-Nonsense Muscle or woman all while reaching his or her
Building” system. goals.

Vince has the most popular “skinny to Vince is

muscular” transformation stories in the the Author
world. He was the poster boy of the “I of “No-
can’t gain weight or get the girl” story. Nonsense
Vince became known as “Skinny Vinny.” Muscle
He was 140-150 pounds at 6 feet tall. Building:
The nickname didn’t die; it stuck with Skinny Guy
him all through college. Secrets
To Insane
Muscle Gain.” The book has sold more
than 80,000 copies in more than 120
CONNECT WITH VINCE!
different countries. He is also a WBFF
Professional Fitness Model.
Vince continues to compete in the
fitness-modeling world and has won the
Canadian Fitness Model Championships.
In June 2008, he competed again and
placed 3rd at the World Fitness Model
Championships. In 2011 Vince become
a WBFF Pro Fitness Model and competed
at the 2011 WBFF World Championships.
He enjoys the natural bodybuilding and
fitness lifestyle, and continues to practice
www.VinceDelmonteFitness.com
what he preaches to challenge himself
and inspire his readers.

facebook.com/vincedelmontelivelargetv

www.youtube.com/user/VinceDelMonte
VINCE DEL MONTE’S
MUSCLE BUILDING PROGRAMS
No Nonsense 21 Day Fast
Muscle Mass Building:
Building: Gain 12 Pounds
Skinny Guy Of Pure Muscle
Secrets For In Just 21 Days
Insane Muscle
Gain
This is my original flagship muscle building This is the program I followed to bulk from
program that has been followed by more 214 pounds to 227 pounds in 42 days
than 80,000 guys and gals worldwide. It’s the following a scientifically-proven dietary
same system I followed to gain 41 pounds protocol called cyclical bulking and it can be
of drug-free muscle in exactly 24 weeks. It’s utilized with any muscle building workout.
where I strongly recommend all my students This system includes three unique muscle
begin. It includes a 6-month program for building workouts catered to three different
Beginners and Intermediate trainees and an goal looks: A fitness model physique; a
additional 6-month program for Advanced muscle model physique; and a bodybuilder
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VINCE DEL MONTE’S
MUSCLE BUILDING PROGRAMS

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VINCE DEL MONTE’S
MUSCLE BUILDING PROGRAMS
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Hypertrophy M.A.X. is currently closed and
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Offer Status:
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VINCE DEL MONTE’S
“PLUG-IN” FAT LOSS WORKOUTS

Ripped Abs Now Metabolic Ab-Shredder

This is the identical abdominal workout and This is my early morning abdominal and
cardio protocol I utilized to get my WBFF cardio protocol I perform on an empty
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weeks. You can incorporate this abdominal a short period of time. Learn the cardio
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VINCE DEL MONTE’S
“PLUG-IN” MUSCLE BUILDING
WORKOUTS

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If your muscle gains have come to a halt and Perhaps my most popular muscle building
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VINCE DEL MONTE’S
FAT LOSS PROGRAMS

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This is my original flagship fat loss program
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and gals worldwide. It’s the same system I I followed to get ready for the biggest day
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six months and the same system I used to hypertrophy-based workout program that
place third at the Canadian Fitness Model includes an interval cardio workout program
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and 5-day workout program. It’s the fat loss well. I recommend this for beginner and
program I recommend all my students start intermediate lifters, males and females alike.
with if you’re interested in eliminating all your You’ll also learn all the nutrition rules we
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VINCE DEL MONTE’S
FAT LOSS PROGRAMS

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Regular Price: $297 Regular Price: : $49.95

Sale Price: $149.95 Sale Price: $19.95
FLAVIA DEL MONTE’S
FEMALE PROGRAMS
FLAVILICIOUS FITNESS
This is the site of my B.M.W. (i.e. my
Beautiful Marvelous Wife) who does
the same for females as I do for the
males. Flavia is a Registered Nurse,
certified nutritionist, certified trainer,
a cover model and the creator of two
of the hottest selling female fitness
programs in history. At her website,
www.FlaviliciousFitness.com you
can join her free newsletter for daily
recipes, motivation, workouts and
female fitness tips.

FULL BODY LICIOUS CURVALICIOUS

This is Flavia’s entry level fat-loss program This is the sequel to Full Body Licious and
that shows females her F.O.R.C.E. formula for takes females from a lean body to a sculpted
a flawless figure. body with targeted metabolic fat loss workouts
for toned and sexy curves.
Click here to learn more about
Flavia Del Monte’s FULL BODY LICIOUS. Click here to learn more about
Flavia Del Monte’s Curvalicious.
Regular Price: $97
Regular Price: $97
Sale Price: $67
Sale Price: $67