Before I go over what this method is, why it works so well for muscle hypertrophy, how to use this workout design, and even share a workout you can try implementing the technique, I do just want to warn you…
It may push your comfort zone in multiple ways.
You can’t fear higher reps and lighter loads. You can’t fear heavier weights and lower reps. You can’t fear isolation moves or adding rest. You can’t fear doing moves back to back. And you can’t just stick with body part workouts…
The magic of this method is in the diversity of training techniques it combines and uses to your advantage!
So what is the 6-12-25 Method?
The 6-12-25 is shorthand for the reps you will perform for three different movements all working the same area of the body.
These 3 moves will go from more compound to more isolating, honing in more and more on a single muscle to really fully fatigue.
The first move should be a super heavy compound lift that you can only do 6 reps for.
The second move should be another compound, but more accessory lift for the same area of the body that you can only perform 12 reps of with the weights you select.
Then the third move will be done for 25 reps and should be an isolation exercise that really creates that pump and burn, fully fatiguing a muscle group worked with the first two compound moves.
After completing all three moves basically back to back, you will rest 90 seconds-3 minutes before repeating the series. If fat loss is more your focus, you may rest closer to 90 seconds. But if you’re really focusing on that maximal strength and want body recomp with more of a muscle building focus, consider going heavier to have to rest 3 minutes between rounds.
Do not rest between moves in the series so that you’re fully fatiguing the area you’re targeting and even make yourself crave the full 3 minutes between rounds from fatiguing those muscles!
You will want to include no more than two 6-12-25 series in a workout. And you will want to perform about 2-4 rounds through the series before switching to the next series.
You can design either more full body workouts using this, focusing on one area in each series or you can do an hemisphere split, targeting just your lower body or upper body in a workout.
But make sure each series, and all 3 moves, are working only one area of the body, instead of alternating areas worked!
Now…Why Does The 6-12-25 Design Work So Well?
I want to share a little “nerdom” behind this design so that you can embrace all the diversity of techniques it includes and truly optimize the use of it!
This training method was popularized by Charles Poliquin but isn’t just for bodybuilders.
It’s a great training technique for any experienced exerciser looking to accelerate that muscle hypertrophy and optimize their body composition.
This method is so effective because of the combination of 3 different traditional rep ranges (maximal strength, hypertrophy and strength endurance) as well as the combination of compound and isolation movements.
By moving from a more compound to isolation exercise as the reps increase, you hone in and target a muscle to work it closer to full fatigue and true failure.
The combination of so many training techniques into one design, and the training density this method creates, leads to massive lactate spikes, increasing growth hormone production, which is why it is thought to work so well!
It’s why this method can not only lead to amazing muscle gains but even better fat loss results!
Each rep number is included for a specific purpose and done back to back without rest. So do not adjust the numbers, but seek to optimize each rep done.
With the heavy compound exercise done for 6 reps, you are really working in that maximal strength range. Consider as you progress with this design even selecting a move you have to PAUSE at 5 reps for a few seconds to complete the final one over being able to do more reps with that weight.
You never just want to stop at a rep number because it’s what the workout said. You want to feel that is all you can do.
Then with the exercise done for 12 reps, you are selecting a compound move that is a great accessory exercise to target the same muscle groups.
Unilateral, or one sided moves, that still allow you to go heavy are great to include here.
This will allow you to really utilize that hypertrophy rep range and continue to fatigue the muscles you worked in the first move.
The higher reps and slightly lower, albeit challenging loads, allow you to recruit more muscle fibers as you fatigue.
Then with the final move you are going to fully isolate a muscle group to work it fully to fatigue.
This helps build that strength endurance which will ultimately help you recover faster and do more quality of work in future workouts and progressions.
This isolation move is a great way to help you build muscle in those stubborn muscle groups, increasing your volume of work.
Make sure this move really isolates the muscle you want to target. You even want to feel that pump or burn add up at 15-20 reps so you have to pause for a second to complete all 25!
This ensures you’re recruiting more muscle fibers as the fatigue adds up to stimulate better muscle growth in those stubborn areas. Often this isolation move creates more metabolic stress, which is a key driver of muscle growth.
No matter what, no load or move should feel easy. So while the weights may be lighter for the higher reps, you should feel the fatigue adding up and not feel like you can go heavier.
And because of the combination of training techniques, this workout design is super efficient while being perfect to build those especially stubborn areas.
As tempting as it may be to feel even more worked, do not cut out rest.
Honestly, you should crave longer than the 3 minutes, if you’re truly almost seeing this as a way to push past failure with each drop in load and increase in reps and isolation.
Now that you’re sold on using the 6-12-25 workout design, how can you actually implement it?
Take a look at the schedule realistic for your lifestyle. How many days a week do you have to train?
If it is 3-4 days a week, you may design more full body workouts or even anterior/posterior workouts.
So think of workouts that include maybe a series for your back and biceps and glutes and hamstrings while another day targets your chest, shoulders and triceps and legs, but specifically quads.
If you have more like 5 or 6 days to train, you may do more of a hemisphere split, targeting lower body in one workout and upper body in another.
No matter how you break down the overall workout, each single 6-12-25 series in the session should target and hone in on one area.
And a final word of warning before I share a workout example…
This is an advanced training technique.
I mention this because you need to push for each rep and move assigned, not just go through the motions.
And you’ll be surprised by even how out of breath during the 3 moves you can get.
Mentally it can even be taxing to do another move for an area when it is already tired.
Be ready to really push yourself and not just lower loads to make it easier to make it through all three moves.
Make yourself CRAVE that rest.
And make sure all 3 moves are done back to back targeting only ONE muscle group!
Although remember you have flexibility to choose the exact stubborn area to target with that isolation move.
You may choose to target your triceps with an isolation exercise on a chest, shoulders and tricep series in one workout while doing more for your shoulders on another day!
Here’s A Workout Using This Method…
Let’s look at a posterior focused split for a workout. This would include one 6-12-25 series for your back and biceps and another for your glutes and hamstrings.
You will do 2-4 rounds per series with 90 seconds-3 minutes of rest between rounds and even between series.
POSTERIOR CHAIN 6-12-25 WORKOUT
SERIES #1:
6 reps Deadlift
12 reps per side Deficit Reverse Lunge
25 reps per side Standing Cable Kickback
SERIES #2:
6 reps Underhand Barbell Row
12 reps Lat Pulldown
25 reps Cable Bicep Curls
And one final note…
While this is an amazing design if you do have equipment and heavy weights to use, you can do this when training at home.
You still just want to find moves that challenge you for each rep amount, progressing moves with tempo, postures and stability changes.
And you may actually consider slightly more volume, making this a 10-15-25 series.
But if you’re looking to build strength, gain muscle and lose fat, try this amazing workout design in your next progression!
Try my amazing 6-12-25 Progressions in my Dynamic Strength App for 7 days FREE…
