This is an intermediate level strength training protocol that can actually be performed by advanced level gym-goer as well. Just use the appropriate resistance you typically would perform the exercises featured in this workout and you'll be fine. You want to be able to just get 6, 12 and 25 reps. per set. The 6-12-25 protocol was originally created by the late Canadian strength coach Charles Poliquin. The protocol uses giant sets – or tri-sets – with minimal rest to get a high volume of work done in a short amount of time. It's really important to choose the right exercises for the sets in order for it to work optimally and the way it was designed to. The protocol typically focusses on one muscle group per set with three different exercises. There is minimal rest between exercises as they are performed in succession at six, 12 and 25-rep ranges. There is usually three-to-five sets performed and at least three minutes rest between them. We are having you do just 2 sets. See how you manage with this and adjust accordingly. **For our purposes, the following plan will have two sets of each (versus three or more) that will be performed as one giant set (or tri-set) and then repeated. This way the workout should be done in about 65 to 75-minutes rather than much longer.** The protocol was published in the Journal of Strength & Conditioning Research, stating that the key components of muscle hypertrophy are mechanical tension, muscle damage and metabolic stress, and the 6-12-25 protocol is efficient at hitting all three. You'll be able to increase volume and therefore make your chance at muscle building far more likely. Jefit: Embrace the Grind, MICHAEL WOOD, CSCS Jefit