6-12-25 Shock Method Upper Body Session

May 09, 2023

Arms not quite ready for beach season? This article is for you...

If you haven't tried the 6-12-25 Shock Method, you are in for a treat.


The 6-12-25 Shock Method was created and made popular by the late Charles Poliquin and last year I decided to revive it from the dead. 

I added it to a few programs and eventually even created an entire 6-week program out of it. 

It's a big hit with everyone from seasoned lifters to CrossFitters because it gives you an insane pump and also delivers growth QUICK. 

So naturally it was a big hit with my audience and now I'm seeing a ton of coaches use it. 

Which is awesome, when it’s done the right way.

But it’s usually butchered.

Here's some quick science of 6-12-25: 

This method includes THREE exercises that make up a giant set, and each exercise hits on one of the three components of hypertrophy (muscle building): 

  • ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž #๐Ÿ: ๐Œ๐ž๐œ๐ก๐š๐ง๐ข๐œ๐š๐ฅ ๐“๐ž๐ง๐ฌ๐ข๐จ๐งโฃ
  • ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž #๐Ÿ: ๐Œ๐ฎ๐ฌ๐œ๐ฅ๐ž ๐ƒ๐š๐ฆ๐š๐ ๐žโฃ
  • ๐„๐ฑ๐ž๐ซ๐œ๐ข๐ฌ๐ž #๐Ÿ‘: ๐Œ๐ž๐ญ๐š๐›๐จ๐ฅ๐ข๐œ ๐ฌ๐ญ๐ซ๐ž๐ฌ๐ฌโฃ


The issue that’s most common with coaches using this method is that they choose the wrong exercises that don’t elicit the respective response.

But when done correctly? 6-12-25 is next level gains.

Fair warning though: you should not use this method longer than 6 weeks.

It's advanced and more volume than most average lifters are doing. Done longer than 6 weeks will take a mental and physical toll.

Here’s a sample upper 6-12-25 workout:

1a. Incline Bench Press x 6. Rest 10s.

1b. Ring Dips x 12. Rest 10s.

1c. Push-ups x 25.

Rest 3-4:00 Complete 3-4 total rounds.

If you'd like to give 6-12-25 a try, now is the time. 

Our 6-12-25 Conjugate program is 6 weeks in length, perfect for a quick change of page.

โ€‹Just use code "61225GAINS" at checkout through Sunday 5/21 at 11:59pm EST