The Toughest 15 Minute Muscle Building Workout Ever 34
Posted In Featured Post,Muscle Building Workouts
Serious about packing on quality muscle size with just four 15-minute workouts a week? The 6-12-25 Workout is designed for individuals seeking maximal muscular development by trashing the Type 11b, Type 11a and Type 1 muscle fibers in one giant 43-rep set.
Warning: This is not for anyone with less than one year of consistent weight training experience. Nor is it for anyone not prepared to enter the hurt box, because this workout demands a high level of discomfort, focus and motivation.
The 6-12-25 method was introduced to me while attending Charle’s Poliquin’s 5-Day Hypertrophy Bootcamp, and I provided an extra tough twist to tailor it to any skinny hardgainer who wants to explode new muscle off his frame by exploiting the less-is-often-more training theory.
The Premise
The 6-12-25 Workout incorporates a variety of loads across the neural-metabolic continuum to stimulate the three primary muscle fibers required for muscle size and muscle growth: Type 11b, Type 11a and Type 1 muscle fibers. If you rely on training methods that only train one or two of these fibers, you will not experience maximal muscle growth because you’re not recruiting all the available muscle fibers for growth.
Due to the brief rest periods in this workout, you’ll also produce significant lactate which will aid in the production of growth hormone (GH) which increases the potential for fat loss and muscle growth.
How Does The 6-12-25 Workout Program Work?
You will perform one big drop set, also known as a “giant set” or “tri set” or “circuit” which combines three different exercises for the same muscle group. You’ll do 6 reps with the first exercise for strength gains, then you’ll do 12 reps with the second exercise for hypertrophy gains and then you’ll do a third exercise for 25 reps for muscle endurance gains. Combining the three into one mega giant set with short rest periods make this one hell of a way to get out of a strength, hypertrophy, or fat loss rut!
The secret to making this workout effective is selecting the correct loads, i.e. weight selection. You must choose loads that reflect your 6 rep max, your 12 rep max, and your 25 rep max. In other words, you must pick a weight that will result in an all-out war on the 6th rep, 12th rep and 25th rep. If you can steal an extra rep, that’s awesome. If you can steal two extra reps or more, you miscalculated your loads too light. If you fail one rep shy of your goal reps, no worries. If you fail two or more reps shy of your goal reps, you miscalculated your loads too heavy. Fix it in your next workout.
You will perform two body parts during each workout using a training split that looks like this:
Day 1: Shoulders
Day 2: Biceps & Triceps
Day 3: Off
Day 4: Quads & Hips
Day 5: Off
Day 6: Chest & Back
Day 7: Off
Repeat
Go through this cycle a minimum of three times (three weeks) and a maximum of six times (six weeks). Doing it for longer will result in diminishing returns and adaptation.
The Most Important Variable – Tempo!
The first exercise in the workout will be done with a 40X0 tempo.
The second exercise in the workout will be done with a 30X0 tempo.
The third exercise in the workout will be done with a 20X0 tempo.
If you’re unfamiliar with tempo - the subtle changes you’ll experience in this workout will make your muscles scream for dear life. Tempo is one of the most under-utilized variables when it comes to muscle growth. What does 40×0 look like on the gym floor?
4 is the eccentric portion or the negative. You will take four seconds.
0 is the bottom portion in a stretched position. You will pause for zero seconds.
X is the concentric or lifting portion. X means you will explode.
0 is the contracted position. You will pause for zero seconds.
Your load selection is dictated by the tempo and the number of reps you must hit. Assuming this is a new lifting protocol, it will take a workout or two to choose the right weights to get this right. Every single one of these sets should be very, very hard to finish, which is why the workout is short in duration. You will rest 10 seconds between exercises and 120 seconds between giant sets. If you don’t abide by the rest period you’ll affect lactate production and miss out on the fat loss benefits.
Modifications based on training age
Beginners (anyone with less than one year training experience who insists on trying this) will do two giant sets for a 10-minute workout per body part. Intermediates (anyone with one to four years training experience) will start with three giant sets for a 15-minute workout per body part. After a few weeks you can try to do a fourth giant set. Advanced lifters can take a shot at four or five giant sets providing a 20 to 25-minute workout per body part. Don’t be surprised if you need to stop after three giant sets though! This is normal if you choose your loads correctly.
Here is the four-day program!
Day One: Shoulders & Abs
A1. 6 reps: Standing Military Press
Rest 10 seconds
A2. 12 reps: Seated Dumbbell Presses (elbows facing forward)
Rest 10 seconds
A3. 25 reps: Prone Dumbbell Lateral Raises on 45 Degree Incline Bench
Rest 120 seconds. 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 120 seconds. Repeat 2-5 times
Day Two: Biceps & Triceps
A1. 6 reps: Standing Dumbbell Curls
Rest 10 seconds
A2. 12 reps: Incline Cable Curls
Rest 10 seconds
A3. 25 reps: High Cable Curls
Rest 120 seconds. Repeat 2-5 times
A1. 6 reps: Weighted Dips
Rest 10 seconds
A2. 12 reps: Lying Dumbbell Extension
Rest 10 seconds
A3. 25 reps: Overhead Rope Extension
Rest 120 seconds. Repeat 2-5 times
Day Three: Off
Day Four: 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 120 seconds. 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
Rest 120 seconds. Repeat 2-5 times
Day Five: Off
Day Six: Chest & Back
A1. 6 reps: Incline Bench Press
Rest 10 seconds
A2. 12 reps: Flat Dumbbell Press
Rest 10 seconds
A3. 25 reps: Cable Flys
Rest 120 seconds. Repeat 2-5 times
A1. 6 reps: Bent Over Rows
Rest 10 seconds
A2. 12 reps: Neutral Grip Chin Ups
Rest 10 seconds
A3. 25 reps: Rope Rows
Rest 120 seconds. Repeat 2-5 times
Day Seven: Off then repeat
Want to see the entire 6-12-25 muscle building workout on video? Here is the entire video series below:
34 Comments
Leave a Comment
START HERE TO BUILD MUSCLE
JOIN LIVE LARGE TV!
FIND VINCE ON THE WEB
Free Muscle Building Gifts || Order || Affiliate Disclosure || Privacy Policy || Disclaimers || Terms & Conditions || Comment Policy || Contact Us
© 2006-2013. Vince Delmonte All rights reserved. Questions? Contact our Help Desk
[...] a sample bicep training workout you can start doing [...]
[...] April I introduced you to the Toughest 15 minute muscle building workout ever, the 6-12-25 workout. I talked about the chicken leg solution again in August because so many [...]
Any tips for someone who gets shoulder pain doing incline bench?
I’ve tried this on my previous workout..crazy!
Hi Vince,
I am the editor of a new digital Mens mag coming out in Sept, based out of the UK.
We are interested in using this piece in our maiden issue. We think it is the perfect work out for our readers who don’t have a whole lot of time on their hands.
Please contact me if you have any questions or stipulations.
Full credit would of course go to you.
Let me know
jess.k.nicholson@gmail.com
Best,
Jessica
Hi jessica….Do you mind emailing me the website addy for the Dig Mag. It would be greatly appreciated. Thanks.
krizzami@hotmail.com
Vince
Could you make this into a total body work-out. By only doing two cycles through, and doing it three times a week, with cardio/abs on off days.
I have always liked the premise of less is more and HIT, but also like the thought of working my entire body three times a week.
Hello Vince,
I’ve signed up twice in the last week or so to receive your free ebooks but I haven’t recieved any kind of notification to confirm subscription and yes I also checked my spam folder.
looking forward to hearing from you.
Hola Vicente!
Saludos desde Mexico.
quick question…. how often do you recommend to change routines…. MI40..a month, 6-12-25 a month…. then? your next program is schedule until July right?….so before I jump into the next program, please advice any other routine…. with extra cardio on it…. 5/6″ 161lbs 18%BF.. wanna target better %BF
thanks for the amazing contents and all the stuff you do, next time you visit Mexico send me a message….I”ll show you that cancun is not Mexico..jejejejeje.
Regards,
OB
Hey Vince. Hope all is well with you and your family! This looks great, and I’m looking forward to giving it a run for a few weeks. Looks like it will do some proper damage
If you start that work out by a set of 6 heavy reps, what about the warm-up ?
serious question that i would like you or your dad to tackle:
“Bodily exercise profiteth little” 1 Tim. 4.8
what should a christian make of this?
Do you mind posting this in the Live Large members page? He could answer you in there. Good question.
nb….By this statement in 1 Timothy 4:8, Paul is not saying that exercise is not good for you, but that Godliness is more important. I have the belief that you should not spend too much time doing one thing. For example…if you exercise so much that you do not have time to study Bible Doctrine, improve your faith and keep on your guard against all the evil, corruption and sin in this world…that will constantly tempt you and draw you away from God; leaving you an incomplete person in Christ, as well as possibly a good father, brother, friend, etc…..then it could also mean…if you do not have time for Christ, then when you need him…he’ll not be available for you. You might be in excellent shape, though… to endure all the bad stuff that may come your way because of your neglect.
Back to what Paul had stated: He meant…spend more time improving your mind, soul and heart… then when you are in good physical shape, you’ll be able to truly enjoy life in all aspects of it, as well as all of the ramifications that result from ordinary life.
If you want more information concerning this, check out this website: http://www.reasonablefaith.org/maintaining-physical-stamina
I hope I did not dwell too long in mundane thingsm but that this was of some help.
Fryzetti….
Wow…just 15 minute for body parts, that’s something. Can girl do this kind of workout with a light weight?
For sure, but don’t use a “lighter weight” Follow the protocol as written.
Just started this program and I’m loving it! On the off days, is it ok to do cardio and abs?
Do abs with shoulder day.
Cardio is dependent on your goals, level of leanness and metabolism…
Vince,
Would it be still be effective to do a Mon/
wed/Fri workout with legs on Tues/Thur because of time restraints? Something like Shoulders/abs on Mon Bi’s/tri’s on Wed and Chest/Back on Fri. Thanks, K
This looks like a great workout, can’t wait to try it. I had a question though, will your forearms get stronger while you workout your biceps or should you add a forearm workout as well
If i wanted you to train forearms, i would have put them in
I’m writing this after day 2 (arms). My forearms are sore…and so is everything else. This is a huge shock to the system. I’m really feeling it. Looking forward to legs tomorrow at 500 am.
Yup! It’s a tough one.
hi vince!
i can do this train for how many time?
im thinking in doing this for 4 weeks, when i go do the 10 pounds gain diet
what i think about it?
tks
3-4 weeks is perfect.
Hi Vince, I’m shortly finishing BPaks MI40 program and have seen some great gains. Would you recommend the 6-12-25 program to follow the MI40, or would you suggest a break and then restart MI40? My next goal is to reduce my body fat by 8-10% (currently 18%). Any advice much appreciated.
Do the 6-12-25 workout for 3 weeks after MI40. You’ll need to deload for a week after MI40 though.
Why is there no work out for calves??
Add it on shoulder or leg day.
Man I cant wait for your new muscle building program.
Do you think that this is apropriate for someone on a bulking phase ?
Looks good for loosing fat while trying to maintain strength..I think that there’s too much lactate in there
Absolutely! That’s why it’s called a muscle building workout
Sure, i could read that..
it’s just that when i use this kind of approach with super or tri sets, going for a higher lactic acid production and metabolic effect i get less explosive and weaker over time..
Good for cutting, not as much for bulking in my case, everybody is different off course.
But maybe if it is done with this volume (just 3 exercises and youre done), it might work.. i usually do a lot more and that might be the problem..
Awesome content again Vince, thanks for laying it all out again.
the videos itself was clear enough, but you made it even better