STS takes on the poliquin 6, 12, 25 method

Our next training block is here, built on a method that has challenged lifters for decades: the Poliquin 6-12-25.

A Little Background

Charles Poliquin was one of the most respected strength coaches in the world, known for his work with Olympic and professional athletes. The 6-12-25 method was one of his favorites for a simple reason: it works a muscle group through three very different rep ranges, back-to-back.

• 6 reps – heavy and strong

• 12 reps – controlled, with a slow tempo

• 25 reps – lighter, with a serious pump

Strength, muscle, and endurance all get trained in one pass. It's simple, but it's not easy!

How Each Session Works

Every session starts with soft tissue work and movement prep before moving into the main lifts.

From there, the workout is built in three parts:

• A and B: Each starts with two additional prep movements to get you primed for the work ahead. Then comes the main lifts: a barbell lift for 6, a tempo movement for 12 (3 seconds up, 3 seconds down), and a finisher for 25. Complete 3 rounds, resting 2 minutes between rounds.

• C: Conditioning intervals on the ski, rower, or bike, paired with core and accessory work for 4 rounds.

Each day hits the whole body, and the main lifts rotate through the week.

What to Expect

That slow tempo and  high-rep sets will humble you. Pick loads you can move well, own every rep, and trust the process. Show up, put in the work!