How the 6-12-25 Method Can Help You Gain Strength

Number-based workout trends have taken over fitness feeds for good reason they’re simple, effective and easy to remember. One method that’s resurfacing in strength circles lately? The 6-12-25 workout.

Created by the late strength coach Charles Poliquin, this brutal but effective method mixes compound strength training, hypertrophy and high-rep burnout into one muscle-torching superset. But does it actually work and more importantly, should you try it?

We tapped top trainers to break down the science behind 6-12-25 and show you how to put it to work.

What Is the 6-12-25 Workout Method?

The 6-12-25 method is a high-volume strength training technique designed to target one muscle group at a time with three back-to-back exercises:

• 6 reps of a heavy compound lift (e.g., squats or presses)

• 12 reps of a moderate load accessory movement

• 25 reps of a lightweight isolation exercise

Minimal rest between sets is key, followed by 90 to 120 seconds of rest after each full round. Most workouts include 3 to 4 rounds total.

This structure strategically hits both fast- and slow-twitch muscle fibers by layering strength, hypertrophy and endurance in one burnout set.

"It’s the perfect formula for muscle growth and performance," says Noam Tamir, CSCS, founder of TS Fitness. "You get intensity, volume and conditioning in a single workout."

Benefits of the 6-12-25 Method

This approach isn't just for show it delivers real training value:

• Builds size, strength and endurance: The wide rep range targets multiple muscle fibers, promoting hypertrophy and performance.

• Increases training efficiency: It’s an intense full-body protocol you can do in 30 to 40 minutes.

• Boosts blood flow and pump: The high reps at the end flood muscles with nutrients, encouraging recovery and growth.

• Keeps training interesting: The variety in load and reps prevents mental burnout and plateau.

How to Pick the Right Weights

Form is everything with 6-12-25. To get the most out of your session:

• 6 reps: Use a heavy weight where you could do 2 to 3 more reps max

• 12 reps: Use a moderately challenging weight, leaving 3 to 4 reps in reserve

• 25 reps: Use a light weight where you could maybe squeeze out 30 reps total

You’ll likely need to scale back your weights as you fatigue and that’s OK. Just focus on clean form and full range of motion throughout.

Important Caveats

While the 6-12-25 method is wildly effective, it isn’t ideal for everyone.

• Beginners beware: This style can be overwhelming for new lifters. Start with fewer rounds and build up.

• Recovery is crucial: Because this method pushes your muscles to the brink, proper rest between sessions is essential.

• Form must come first: As fatigue builds, so does the risk of injury. Pick safe, familiar movements.

Tamir recommends using this workout no more than once or twice per week per muscle group.

Try These 6-12-25 Workout Splits

Here are three workouts using the 6-12-25 method each focusing on a specific body area. Plug them into your training week as targeted strength days.

1. Chest and Arms

• 6 reps: Dumbbell Chest Press

• 12 reps: Cable Chest Fly

• 25 reps: Cable Triceps Pushdown

2. Back and Biceps

• 6 reps: Pull-Up (assisted if needed)

• 12 reps: Straight-Arm Lat Pulldown

• 25 reps: Cable Straight-Bar Biceps Curl

3. Lower Body

• 6 reps: Barbell Deadlift

• 12 reps (each leg): Bulgarian Split Squat

• 25 reps: Dumbbell Hamstring Curl

Pro tip: Start with just 1–2 rounds your first time trying this method. As your endurance improves, increase to 3 or 4 rounds for maximum gains.

The Bottom Line

The 6-12-25 workout method is more than just another viral fitness trend it’s a proven strength-building strategy that delivers results fast. By combining heavy lifting with high-rep muscle fatigue, this method efficiently builds power, size and stamina in one powerful circuit.

Just remember recovery matters as much as the reps. So train smart, lift heavy, and give your muscles the rest they need to rebuild stronger.

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