6, 12, 25 Method

| Movement

The 6-12-25 workout protocol is a tough workout you can use that will build lean muscle, burn copious amounts of body fat, and uses your time well in the gym. Effectively used by some coaches as a workout to work on a weak body part, we are going to use it to build as much lactic acid as possible.

The program is split into 4 workouts and covers the entire body over a 4-day split. The format is simple – You start with 3 exercises (A1, A2 and A3).

  • The first exercise is 6 reps at a 30×0 tempo
  • Rest 10 seconds
  • The second exercise is 12 reps 3010
  • Rest 10 secs
  • Third exercise 25 reps 3010
  • Rest 3 mins and complete 3 times then move onto the next exercises.

Don’t forget to compliment your Yang training with some Yin training such as Yoga. It is just as important to rest, restore and recharge!

  • Day 1. Hamstrings / Chest

    A1. Romanian Deadlift – 4 sets of 6 reps – 40X0 – 10 sec rest
    A2. 45* Back Extension – 4 sets of 12 reps – 3010 – 10 sec rest
    A3. Lying Leg Curl – Plantarflexed – 4 sets of 25 reps – 3010 – 3 min rest

    B1. 30* Incline Bench Press – DB – Neutral Grip – 4 sets of 6 reps – 40X0 – 10 sec rest
    B2. Flat Bench Press – DB – Pronated Grip – 4 sets of 12 reps – 3010 – 10 sec rest
    B3. Cable Chest Fly – Low to High – 4 sets of 25 reps – 3010 – 3 min rest

  • Day 2. Quads / Back

    A1. Back Squat – High Bar – 4 sets of 6 reps – 40X0 – 10 sec rest
    A2. Leg Extension – 4 sets of 12 reps – 3010 – 10 sec rest
    A3. 45* Leg Press – 4 sets of 25 reps – 3010 – 3 min rest

    B1. Chin Up – Neutral Grip (negative reps if needed) – 4 sets of 6 reps – 40X0 – 10 sec rest
    B2. Lat Pulldown – Pronated Grip – 4 sets of 12 reps – 3010 – 10 sec rest
    B3. Seated Row – Supinated Grip – 4 sets of 25 reps – 3010 – 3 min rest

  • Day 3. Shoulders / Triceps

    A1. Overhead Press – BB – 4 sets of 6 reps – 40X0 – 10 sec rest
    A2. Arnold Press – 4 sets of 12 reps – 3010 – 10 sec rest
    A3. Lateral Raise – 4 sets of 25 reps – 3010 – 3 min rest

    B1. French Press – EZ Bar – 4 sets of 6 reps – 40X0 – 10 sec rest
    B2. Tricep Pushdown – Rope – 4 sets of 12 reps – 3010 – 10 sec rest
    B3. Lying Tricep Extension – DB – 4 sets of 25 reps – 3010 – 3 min rest

  • Day 4. Glutes / Biceps

    A1. Back Squat – Low Bar – 4 sets of 6 reps – 40X0 – 10 sec rest
    A2. Bulgarian Split Squat – 4 sets of 12 reps – 3010 – 10 sec rest
    A3. Hack Squat – Feet High + Wide – 4 sets of 25 reps – 3010 – 3 min rest

    B1. Standing Bicep Curl – BB – 4 sets of 6 reps – 40X0 – 10 sec rest
    B2. Incline Bicep Curl – Supinated Grip – 4 sets of 12 reps – 3010 – 10 sec rest
    B3. Bicep Curl – Cable – Rope – 4 sets of 25 reps – 3010 – 3 min rest

  • Written by Performance Coach Mitch Potts

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complete wellness and fitness hub fostering community and results.

Sign up in June to receive 2 weeks FREE*:

    • Eight boutique studios
    • 24/7 gym floor
    • Over 200 weekly classes
    • Science-based programming
    • Wellness and recovery centre
    • World class instructors and expert coaching team
    • and MORE!

*Terms and conditions apply.

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