KONG: Savage Size in 12 Weeks

Free4.46 (295 reviews)
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
Program Description

KONG is a 12-week program to build savage size, designed with 3 blocks of 4 week chunks. The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression.

Week 1-4: Volumizing

5-day bodybuilding split that hits each body part twice a week. You'll be hitting weak points first, like triceps before delts and chest.

This is a volumizing phase, which starts off with just a few sets per exercise with high reps in week 1, but steadily increasing load over the next 3 weeks. By the end of week 4, you'll be conditioned for high volume training.

Week 5-8: Pyramids

Now you'll reap the benefits of the high volume work from the previous block by focusing on compound lifts first before accessories.

The compounds will be underload variations (like close grip bench and stiff leg deadlifts), which forces you to use less weight than the competition variation. The disadvantaged positions force you to train weaknesses in your compounds.

The set and rep scheme is in a pyramid, which also forces you to use less weight by prioritizing volume and endurance work. This is a nasty muscle building combination.

Week 9-12: Reverse Pyramid

Now that you're primed from the underload variations, in this block you'll move to overload variations, which prioritizes weight.

In this phase you'll be doing the reverse pyramid set and rep scheme, which means prioritizing heavy weights for your first set, then lower load with high reps in later sets.

By the end of this program, you'll look like you can scale the Empire State Building.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Novice, Intermediate
Full Gym
75 minutes
5 days
12 weeks
What People Are Saying
Milos H. Man, 33
3 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
27 minutes ago
KL Man, 28
2 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
None modifications
3 hours ago
Nathan W. Man, 17
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Only in the third week of the program, love the volume and the prioritising your weak points before going into the compounds!
4 hours ago
James M. Man, 21
2 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
5 hours ago
Cush Man, 25
5 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
This program humbled me! I would recommend to anyone that thinks their workouts are intense or taxing, to give this a shot, drop the weight, and go at this plan with 110%. After the 4 weeks of volume everyone who normally sees me at the gym have said I’ve gained noticeable size! Nothing INSANE but enough for everyone to notice and say something. Not to mention I feel amazing in the gym right now, everything finally feels like it’s firing on all cylinders! Love this!
9 hours ago
Max O. Man, 21
6 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Significant modifications
Ssdjrhdhdhdhd hdbdhdh jdjdhdhd
15 hours ago
Enko Man, 27
3 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
None modifications
21 hours ago
Rodolfo Man, 29
2 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
a day ago
Riely Z. Man, 18
2 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
At first I was hesitant with starting this program but I’ve been consistent and happy with my progress so far
a day ago
Nathan B. Man, 17
2 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I like this program, some exercises I didn’t do or swapped others. Added calf work. And gained pretty good volume. Some of the exercises aren’t as beginner friendly, though with time and patience most are easy to learn. Overall good program so far.
a day ago
Volumizing
Mon
1. JM Press
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
2. French Press
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3. V-Handle Tricep Pushdown (Cable)
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
4. Front Raise
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
5. Upright Row (Barbell)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
6. Incline Bench Press (Barbell)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
7. Chest Press (Machine)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
8. Cable Crossover
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
Tue
1. Hamstring Curl
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
2. Romanian Deadlift (Barbell)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3. Leg Press
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
4. Walking Lunge (Dumbbell)
Do target reps each side
SetsTargetIntensity
1
12 reps
7 RPE
2
12 reps
7 RPE
5. Leg Extension
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
Wed
1. Behind-the-Neck Push Press
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
2. One Arm Lateral Raise (Cable)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3. Single Arm Row (Dumbbell)
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
4. Lat Pulldown
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
5. Hammer Curl
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
6. 21s (EZ Bar)
SetsTargetIntensity
1
21 reps
7 RPE
2
21 reps
7 RPE
Fri
1. Leg Extension
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE
2. Squat (Barbell)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3. Back Extension (Weighted)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
4. Single Leg Press
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
5. Hamstring Curl
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
Sat
1. Bicep Curl (Barbell)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
2. Alternating Dumbbell Curl
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
3. Concentration Curl
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
4. Seated Row (Cable)
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
5. High Row
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
6. Dip (Weighted)
Use assistance or weighted as needed
SetsTargetIntensity
1
15 reps
7 RPE
2
15 reps
7 RPE
7. Tricep Rope Push Down (Cable)
SetsTargetIntensity
1
20 reps
7 RPE
2
20 reps
7 RPE