6-12-25 Workout program explained

For the past year, I have followed a calisthenics workout program using the 6-12-25 method. I started the program at the end of December and continued until the end of March. This method allowed me to have a quick and efficient workout that helped me regain a relatively good level of strength, endurance, and muscle mass.

First, let me explain how the 6-12-25 method works and what it involves. The method is based on a triset, meaning you perform three exercises consecutively with no rest between them, followed by 2 to 3 minutes of rest between sets. The goal is to complete 3-5 sets per muscle group. You might be wondering, “What does 6-12-25 mean?” It’s quite simple: the numbers represent the number of repetitions for each exercise in the triset, targeting strength, hypertrophy (muscle mass), and endurance.

– 6 repetitions of a high-intensity exercise
– 12 repetitions of a medium-intensity exercise
– 25 repetitions of a low-intensity exercise

Doing three sets of the 6-12-25 method takes only 15 minutes, totaling 129 repetitions for one muscle group. This method works best for those at an intermediate level, meaning you have trained long enough for your body to handle such high volume. It is still important to focus on progressive overload, and if you are new or accustomed to very low repetition amounts, I suggest adjusting the rest time and gradually building up to the 6-12-25 repetitions.

When selecting exercises for the 6-12-25 method, choose three compound movements for the chest, ensuring you target the shoulders, lower and upper chest, and triceps. You can also combine it with back exercises, such as pull-ups, rows, and either shrugs or face pulls.

Here’s an example of a good set of exercises combining high, medium, and low-intensity movements:

Going back to the beginning, I was recovering from an injury and hadn’t worked out for a while due to a dislocated shoulder and surgery to fix a deviated septum. This method helped me get back into relatively good shape quickly, although it was still challenging for my muscles during the first week or two. You can use this method with both weights and bodyweight (calisthenics); I primarily used calisthenics but also incorporated some weight training.

Weights were definitely harder for my body to handle due to the heavier load. I really fell in love with this workout because it was quick and effective. When doing it with calisthenics, I used a weight vest for progressive overload, and I noticed an increase in muscle mass. I primarily developed strength and endurance, which is crucial when recovering from an injury, as both endurance and strength tend to decline rapidly.