6 12 25 Charles Poliquin
Cutting
Advanced
Dumbbell
Plan Details
The 6 12 25 Charles Poliquin routine by Radi420 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
This is a workout designed for individuals seeking max muscle development and leanness by trashing all the critical growth fibers in one insane 43-rep set on the same body part. It’s called the 6-12-25 workout. You'll do 6 reps with the first exercise for strength gains, then you'll do 12 reps with the second exercise for size gains and then you'll do a third exercise for 25 reps for endurance gains.
Routine detail
Day 1
Shoulder/Abs A
Est. 0 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 25 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Weighted Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 25 Reps
Day 2
Biceps / Triceps A
Est. 0 min
6 exercises
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 25 Reps
Single-Leg Bench Dip
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 25 Reps
Day 3
Quads/Hips A
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 25 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 25 Reps
Day 4
Chest/Back A
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 25 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Push-Up
3 Sets x 25 Reps
