The ‘6-12-25 Workout’ Promises To Get You Stronger Quickly—Here’s How It Works

Speed is part of the magic. The system was invented by strength guru Charles Poliquin and is intended to be quick and something of a shock to the system. “With a drop set system like this, you don’t tend to rest between exercises. Because you’re not doing the same movement, there will be a short pause between sets where you are changing from one position to another, so a 10-15 second rest.”

Once you have completed the three sets, though, you will need a two-to-three-minute break. “You are doing close to 50 reps hitting the same muscle—you will need the rest.”

This approach is extremely effective because it encompasses three separate elements of strength in a single, intense protocol. “The main benefit of this model, and why everyone is talking about it, is that it’s such a well-rounded approach. The ranges come with different effects—in the set of six, you’re lifting a heavier weight, bringing strength. The set of 12 brings muscle building, the set of 25 creates endurance and helps fat loss.”

For someone time-pressed with a broad goal of “getting into shape,” it’s a powerful approach; however, if you have a specific need, it may not be the right protocol. If you’re a climber who needs endurance or a rugby player who needs brute strength, you should work in the rep ranges that will build the body you need.

“For general health and wellness and for someone like me, a middle-aged guy, busy at work, busy with family, who doesn’t have nearly as much time to get to the gym as he used to, this is ideal,” adds Kerr.

Try this basic 6-12-25 workout

Kerr suggests trying this full-body session with these combinations: two or three rounds of each in total, doing so two or three times a week.

Chest: 6 bench press, 12 press-ups, 25 incline dumbbell flies

Legs:  6 back squats, 12 Bulgarian split squats (each leg), 25 seated leg-extensions

Back: 6 deadlifts, 12 bent-over rows, 25 wide-grip pull-downs.

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