The internet is full of shiny new workouts, but the 6 12 25 workout is a method of training that has been used in the bodybuilding community for years. Popularised by well-known strength coach Charles Poliquin, it was designed as a way to increase muscle growth and produced effective results.

These days, it’s popular amongst everyday gym goers who are looking to get stronger and build muscle.

What is the 6 12 25 Workout?

The 6 12 25 workout is a method of high intensity training designed to increase muscle strength, hypertrophy and endurance all in one training session. You choose a particular muscle group to target and then complete the following.

The workout is intense because of the high number of repetitions and short rest. You should only have around 10 seconds rest between each movement. Perform 3-5 sets with 3 minutes rest between the sets for optimal results.

Unlike a traditional giant set (more than three exercises in succession) The 6 12 25 workout uses different repetition ranges to challenge the muscles in a variety of ways, focusing on different goals in one single workout.

To make the workout effective for muscle growth, it’s important to push yourself close to failure so that the muscles adapt to the resistance.

Benefits of the 6 12 25 Workout

Increased muscular strength - Completing 6 heavy reps of a compound movement will improve muscle strength and lead to strength gains in the gym. It’s important to make sure you’re lifting heavy enough during this set for optimal progressive overload.

Increased muscle size - This workout will also improve muscle growth. The 12 repetitions are designed to focus on hypertrophy and fatigue the muscle close to failure so that muscle adaptation can take place.

Improved muscle endurance - The final component of the workout is muscle endurance. The last 25 repetitions will help to burn out the muscles at the end of the set, but will also increase how long you’re able to carry out an exercise for. All three are important for overall health.

Minimal equipment needed - This is a quick and convenient workout. You don’t need a lot of kit to make it effective, an adjustable dumbbell or pump set is enough  to create an effective workout. This makes it perfect for a home gym.

Who is a 6 12 25 Workout Suitable For?

This is a popular workout among bodybuilders, but it is suitable for anyone looking to improve their overall strength and muscle size. The short rest time means it’s completed quickly, so it’s also great for anyone who wants to maximise their workout in a short space of time. You could do a full body workout using this method or break it down into training splits.

How Is a 6 12 25 Different From a Drop Set?

A drop set consists of completing a single exercise for a certain number of reps, before dropping the weight by 25% and doing as many reps as possible until failure. The aim is to maximise muscle growth by completely exhausting the muscles. 

On the other hand, the 6 12 25 workout uses three separate exercises, and although the aim is to get close to failure, it’s not necessary to go to complete failure as with a drop set.

Example 6 12 25 Workouts

Take 10 seconds rest between each exercise and 3 minutes rest between each set. Perform 3-5 sets per muscle group. Remember to use weights that are appropriate for your strength.

Kettlebells - 6 20kg Kettlebell Romanian deadlifts, 12 16kg Kettlebell swings, and 25 8kg Kettlebell hip bridges.

Dumbbells - 6 25kg Dumbbell bench press reps, 12 17.5kg Dumbbell chest flyes, and 2510kg Dumbbell pullovers

One of the best things about this type of workout is that it’s simple and easy to follow. You don’t need any special equipment, just a few weights and you’re ready to knuckle down for a high intensity, muscle gruelling workout.

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Tags: Exercise Type > Strength ; Misc > Workout