6-12-25 protocol for fat loss and muscle building

27/03/2019
6-12-25 protocol for fat loss and muscle building

The 6-12-25 workout protocol is not for the faint hearted and is best suited to a more advanced weight trainer, however if you are looking for a workout programme that will help you build muscle and burn fat (as long as you are managing your food intake correctly!) at the same time this might be worth a try.

The programme is also very time efficient however be warned, quick does not mean easy and if your new to high intensity weight training you will experience muscle soreness.

The basics, the numbers 6-12-25 stand for the reps you’ll do each exercise. You pick three different exercise for each body part, for example;

Bench Press – 6 reps, Dips – 12 reps, Cable fyles – 25 reps.

Do 6 reps of bench press, the weight should be so you can just make the 6th rep with good form, also you should focus on a 4 second lowering phase on this exercise, once you’ve racked the weight move straight onto the next exercise in the sequence and perform 12 dips, again slow lowering phase is important, before moving straight onto the last exercise in the sequence, perform 25 cable flyes. That’s 1 set! Aim for 3-5 sets per bodypart.

You probably will have to reduce weights as you go through the sets but don’t worry, maintaining form and slow lowering phases are more important than reducing the weight by a few kilo’s.

Why is the concept so effective?

The 6-12-25 protocol is so effective? Due to the amounts of lactic acid built up in the muscle during the workouts, this blood lactate build up gives your body the signal to release maximum amounts of growth hormone, which helps your body grow lean muscle and burn fat stores.

Here’s a sample 6-12-25 programme to try, feel free to swap out exercises as you need to, to make it work for you.

Day 1 Shoulders and Abs:

  • A1. 6 reps: Standing Military Press – Rest 10 seconds
  • A2. 12 reps: Seated Dumbbell Presses Rest 10 seconds
  • A3. 25 reps: Prone Dumbbell Lateral Raises on 45 Degree Incline Bench - Rest 1-2 minutes before next set. Repeat 2-5 times
  • A1. 6 reps: Weighted Hanging Leg Raises –Rest 10 seconds
  • A2. 12 reps: Weighted Cable Crunches –Rest 10 seconds
  • A3. 25 reps: Floor Crunches – Rest 1-2 minutes before next set (Repeat 2-5 times)

Day 2 Arms:

  • A1. 6 reps: Standing Olympic Bar Curls –, Rest 10 seconds
  • A2. 12 reps: Seated Incline Bench (45 Degree) Dumbbell Curls –Rest 10 seconds
  • A3. 25 reps: High Cable Curls – Rest 1-2 minutes before next set (Repeat 2-5 times)
  • A1. 6 reps: Dips –Rest 10 seconds
  • A2. 12 reps: Lying Dumbbell Extension - Rest 10 seconds
  • A3. 25 reps: Overhead Rope Extension – Rest 1-2 minutes before next set (Repeat 2-5 times)

Day 4 Quads & Hips:

  • A1. 6 reps: Medium Stance Squats –Rest 10 seconds
  • A2. 12 reps: Bulgarian Split Squats with Weight –Rest 10 seconds
  • A3. 25 reps: Leg Extensions – Rest 1-2 minutes before next set (Repeat 2-5 times)
  • A1. 6 reps: Medium Stance Deadlifts –Rest 10 seconds
  • A2. 12 reps: Leg Curls – Rest 10 seconds
  • A3. 25 reps: Back Extensions or good mornings – Rest 1-2 minutes before next set (Repeat 2-5 times)

Day 6 Chest & Back:

  • A1. 6 reps: Incline Bench Press – Rest 10 seconds
  • A2. 12 reps: Flat Dumbbell Press (supinated grip)  – Rest 10 seconds
  • A3. 25 reps: Cable Flys – Rest 1-2 minutes before next set (Repeat 2-5 times)
  • A1. 6 reps: Bent Over Rows –Rest 10 seconds
  • A2. 12 reps: Neutral Grip Pulldowns - Rest 10 seconds
  • A3. 25 reps: Rope Rows – Rest 1-2 minutes before next set (Repeat 2-5 times)

Summary:

The most important parts to remember for this routine are,

  • Keep your movements on all exercises strict, if your technique breaks down, it’s time to lower the weight.
  • Keep the lowering phases slow and strict on the first two exercises in the sequence, aim for 3-4 seconds.
  • Keep the rest between exercises as short as possible around 10 seconds, normally this is the time you take moving to the next exercise.
  • Aim for 2 minutes rest between each sequence.
  • And always warm up before and cool down after working out.