Barbell Basics – September 2025
The 6-12-25 training protocol is a hypertrophy method popularized by Charles Poliquin that combines three different rep ranges in one giant set: a heavy strength movement for 6 reps, a moderate-load compound lift for 12 reps, and a lighter, more isolated exercise for 25 reps, all targeting the same muscle group. The benefit comes from recruiting both fast- and slow-twitch muscle fibers, maximising mechanical tension, metabolic stress, and muscular fatigue in a single sequence. This approach promotes muscle growth, increases work capacity, and develops strength endurance, making it a powerful tool for breaking plateaus and improving overall conditioning.
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
3 Sets of:
A: Sumo Deadlift x 6
A2: DB Deficit Back Step x 12
A3: Glute Bridge x 25
3 Sets of:
B: Barbell Push Press x 6
B2: 1 & ΒΌ DB Press x 12
B3: Banded Tricep push Down x 25
3 Sets of:
C: Banded Pull a Part x 20-30
C2: Front Plank / FLR x 40-60 seconds
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
3 Sets of:
A: Back Squat x 6
A2: DB Walking Lunges x 12
A3: Wall Ball x 25
3 Sets of:
B: Chin Up (Eccentric / Full ROM)/ Cable Pull Down x 6
B2: Gorilla Row x 12
B3: BB Standing Curl x 25
3 Sets of:
C: Pec Fly x 12-15
C2: Weighted Sit Up x 10-15
Tuesday (pm) / Friday (am)
Booty building for those looking to strengthen their lower back or simply stretch the jeans.
3 Sets of:
A: BB RDL x 6
A2: Hip Thrusts x 12
A3: Kb Swing x 25
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3 Sets of:
B: Supine BB Row x 6
B2: DB 1 Arm Row x 12 (each)
B3: DB / BB Supinated Curl x 25
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C: Cable Pull Through 3 x 20 @ x0x0
C2: Front Leaning rest 3 x 45-60 sec
D: Hip Flexor Lift offs 2 x 20 e.s.