One of Charles Poliquin favorite ways to lose fat is focusing on hypertrophy protocols. One of his favorite workouts was the 6-12-25 reps scheme. You dig in all the muscle fibers and create the best stimuli for hypertrophy gains. It’s a simple and short workout. Based on a 4-day split, it is the best protocol to gain lean muscle and work on all the strength qualities for maximum muscle fatigue in a
short time.
A1
Bench Press
4 x 6
A2
Incline DB Bench Press
4 x 12
A3
Decline DB Fly
4 x 25
B1
Chin-Up Neutral Grip
4 x 6
B2
T-Bar Row
4 x 12
B3
Seated Row to Neck
4 x 25
A1
FFE Split Squat
4 x 6
A2
Hack Squat
4 x 12
A3
Leg Extension
4 x 25
B1
Standing Leg Curl
4 x 6
B2
Romanian Deadlift (RDL)
4 x 12
B3
Lying Leg Curl
4 x 25
A
Cardio
1 x 45:00
A1
Incline Close Grip Bench Press
4 x 6
A2
Dip
4 x 12
A3
Tricep Pushdown
4 x 25
B1
Barbell Bicep Curl
4 x 6
B2
Seated Incline DB Curls
4 x 12
B3
Cable Rope Curl
4 x 25
A1
Standing Barbell Press
4 x 6
A2
DB Lateral Raise
4 x 12
A3
Reverse Pec Deck
4 x 25
B1
Seated Calf Raise
4 x 25
B2
Cable Crunch
4 x 12
A
Cardio
1 x 45:00
A
Cardio
1 x 45:00