Barbell Basics – May – 2026
The 6-12-25 method is a high-intensity weight training technique designed to maximise muscle growth by combining three rep ranges in one continuous sequence. First you perform 6 heavy reps to target strength, immediately drop the weight for 12 moderate reps to build muscle size, and then drop it again for 25 lighter reps to push muscular endurance, all with little to no rest between phases. Resting 2.5-3 minutes after the 3rd exercise. This extended set creates significant fatigue and metabolic stress, which are key drivers of hypertrophy. We look forward to getting back into some heavy lifting after some time in the high re ranges in May!
All the best!
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 & ¼ 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.
