As you read this, you’re probably thinking: just what I needed, another workout with a numeric formula trending online and promising immediate results. Fair enough. After the rise of the 12-3-30 workout, a wave of similar formulas followed suit, each with its recipe and promise. The 6-12-25 workout is one of them.
But unlike 12-3-30, which is cardio-focused, 6-12-25 is all about strength. Still, the question remains: is it actually effective? Should you add it to your routine, or is it just another internet fad best left to your feed? Let’s find out.
What is the 6-12-25 workout?
Created by trainer Patrick Murphy, who’s trained some well-known faces in Hollywood, the 6-12-25 workout focuses on muscle endurance through metabolic overload. It’s structured as a set of three back-to-back exercises that target the same muscle group but use different rep ranges and loads. Here’s how it works:
- 6 reps of a heavy compound movement (e.g., barbell squats, bench press, or weighted pull-ups);
- 12 reps of a moderate-weight isolation move (like leg extensions, dumbbell flyes, or lat pulldowns);
- 25 reps of a light or bodyweight exercise (such as walking lunges, push-ups, or resistance band pull-apart).
The real challenge? Each rep range comes with a matching load. 6 reps mean lifting heavy enough that the sixth feels like your last solid effort. By the time you hit 12, the weight is lighter but still demanding. The final 25? Much lighter, but no less intense. This approach creates a progression that moves from pure strength to muscular endurance in a single, unbroken set.
You’ll perform these three exercises without rest, then rest for 60 to 90 seconds before repeating.
How effective is the 6-12-25 workout?
To answer shortly, yes, it’s effective, especially if your goal is muscle endurance and hypertrophy. It’s also a great way to add variety to your routine and help you overcome a plateau. All due to the combination of these three key drivers of muscle growth: mechanical tension, time under tension, and metabolic stress.
By hitting the same muscle group with different loads and rep ranges, you force it to adapt under fatigue. That means more blood flow, more muscle fibre recruitment, and yes, more burn. It also helps you build mental strength — believe us, you’ll need it by the time you hit the 25-rep finisher.
But, as we always say, there isn’t a one-size-fits-all workout. Beginners might find the volume overwhelming, and advanced lifters may need to adjust weights to keep the intensity high.
And, last but not least, like any workout, the 6-12-25 workout delivers when you do. Pair it with good food, quality sleep, and proper hydration to unlock its full potential.
