Silverback Strength Club
General FitnessThe "6-12-25 Double Method Full Body Split" is an advanced workout routine that combines different rep ranges for a comprehensive full-body workout. The numbers 6, 12, and 25 represent the repetitions you'll perform for each exercise. This method incorporates varying rep ranges to stimulate muscle growth, strength, and endurance.
3 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat - Heels Elevated - Quad Dominant
3 x 6
A2
Lunge - Alternated - DB - Forward
3 x 12
A3
Back Squat - Heels Elevated - Quad Dominant
3 x 25
B1
Row - Bent Over - BB - Pronated
3 x 6
B2
Pull Down - Close Grip - Neutral
3 x 12
B3
Row - Bent Over - BB - Pronated
3 x 25
A1
Deadlift - Trap Bar - High Handle - Hip Dominant
3 x 6
A2
Leg Curl - Lying
3 x 12
A3
Deadlift - Trap Bar - High Handle - Hip Dominant
3 x 25
B1
Press - Incline 45˚ - DB
3 x 6
B2
15˚ Incline - DB - Pronated Grip - Fly
3 x 12
B3
Press - Incline 45˚ - DB
3 x 25
A1
Triceps Extension - Supine - DB - Neutral
3 x 6
A2
Press down - High Pulley - Mid Grip - Pronated
3 x 12
A3
Triceps Extension - Supine - DB - Neutral
3 x 25
B1
Curl - Incline 60˚ - DB - Supinated
3 x 6
B2
Curl - Standing - DB - Neutral Grip
3 x 12
B3
Curl - Incline 60˚ - DB - Supinated
3 x 25
C1
Lateral Raises - Standing - DB
3 x 12
C2
Trap 3 Raise - DB - 45˚ Incline Bench
3 x 12
