KONG: Savage Size in 12 Weeks
10,845 athletes joined
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
4.43
(1967 ratings)
Program Description

KONG by Alex Bromley is a free 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.

The program is broken down into 3 phases:

  • Week 1-4: Volumizing

  • Week 5-8: Pyramids

  • Week 9-12: Reverse Pyramid

Learn more about the program below.

Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Days Per Week
5 days
Time Per Workout
75 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
15
RPE 7
2
French Press
2
15
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
20
RPE 7
4
Front Raise
2
15
RPE 7
5
Upright Row (Barbell)
2
15
RPE 7
6
Incline Bench Press (Barbell)
2
15
RPE 7
7
Chest Press (Machine)
2
15
RPE 7
8
Cable Crossover
2
20
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
2
10
10
10
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
10
10
10
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
2
10
10
10
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
10
10
10
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
10
10
10
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
10
10
10
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
1
1
12
10
8
5
RPE 7
RPE 7
RPE 7
RPE 7
2
Shoulder Press (Dumbbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
4
Dips
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
5
Skull Crusher
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Dumbbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
4
Dips
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
5
Skull Crusher
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Dumbbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
4
Dips
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
5
Skull Crusher
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
1
8
5
3
12
RPE 9
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Dumbbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
4
Dips
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
5
Skull Crusher
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5
8
15
RPE 7
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
3
Dip (Weighted)
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
4
Skull Crusher
3
8
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5
8
12
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
4
Skull Crusher
3
8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
3
6
12
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
4
Skull Crusher
3
8
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
1
6
10
RPE 9
RPE 9
RPE 9
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
4
Skull Crusher
3
8
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20
RPE 7
2
Romanian Deadlift (Barbell)
2
15
RPE 7
3
Leg Press
2
15
RPE 7
4
Walking Lunge (Dumbbell)
2
12
RPE 7
5
Leg Extension
2
15
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
10
10
10
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
10
10
10
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10
10
10
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
12
10
8
5
RPE 7
RPE 7
RPE 7
RPE 7
2
Back Extension (Weighted)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
3
Leg Extension
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
4
Bulgarian Split Squat (Barbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
5
Leg Press
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
6
Hamstring Curl
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Back Extension (Weighted)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
5
Leg Press
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
6
Hamstring Curl
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Back Extension (Weighted)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
5
Leg Press
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
6
Hamstring Curl
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
1
1
8
5
3
12
RPE 9
RPE 9
RPE 9
RPE 9
2
Back Extension (Weighted)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
3
Leg Extension
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
5
Leg Press
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
6
Hamstring Curl
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5
8
15
RPE 7
RPE 7
RPE 7
2
Paused Good Morning
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
3
Step-Up (Weighted)
3
8
RPE 7
4
Back Extension (Weighted)
3
12
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5
8
12
RPE 8
RPE 8
RPE 8
2
Paused Good Morning
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
3
8
RPE 8
4
Back Extension (Weighted)
3
12
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
3
6
12
RPE 8
RPE 8
RPE 8
2
Paused Good Morning
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
3
8
RPE 8
4
Back Extension (Weighted)
3
12
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
1
6
10
RPE 9
RPE 9
RPE 9
2
Paused Good Morning
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
3
Step-Up (Weighted)
3
8
RPE 9
4
Back Extension (Weighted)
3
12
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
2
15
RPE 7
2
One Arm Lateral Raise (Cable)
2
15
RPE 7
3
Single Arm Row (Dumbbell)
2
20
RPE 7
4
Lat Pulldown
2
15
RPE 7
5
Hammer Curl
2
15
RPE 7
6
21s (EZ Bar)
2
21
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21
21
21
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21
21
21
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21
21
21
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
1
1
12
10
8
5
RPE 7
RPE 7
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
4
Pullover (Dumbbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
5
Preacher Curl (Barbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
6
Alternating Dumbbell Curl
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Cable)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
6
Alternating Dumbbell Curl
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
6
Alternating Dumbbell Curl
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
1
1
8
5
3
12
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
4
Pullover (Dumbbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
5
Preacher Curl (Barbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
6
Alternating Dumbbell Curl
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
5
8
15
RPE 7
RPE 7
RPE 7
2
T-Bar Row
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
3
Behind-the-Neck Lat Pulldown
3
8
RPE 7
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
5
Alternating Dumbbell Curl
3
8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
5
8
12
RPE 8
RPE 8
RPE 8
2
T-Bar Row
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Behind-the-Neck Lat Pulldown
3
8
RPE 8
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
3
6
12
RPE 8
RPE 8
RPE 8
2
T-Bar Row
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Behind-the-Neck Lat Pulldown
3
8
RPE 8
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
1
6
10
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
5
Alternating Dumbbell Curl
3
8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20
RPE 7
2
Squat (Barbell)
2
15
RPE 7
3
Back Extension (Weighted)
2
15
RPE 7
4
Single Leg Press
2
15
RPE 7
5
Hamstring Curl
2
15
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Single Leg Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Single Leg Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Single Leg Press
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12
10
8
5
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
3
Chest Press (Machine)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
4
Chest Fly (Dumbbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
5
Seated Dip (Machine)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
6
Overhead Extension (Dumbbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
5
Seated Dip (Machine)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
6
Overhead Extension (Dumbbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
5
Seated Dip (Machine)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
6
Overhead Extension (Dumbbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8
5
3
12
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
3
Chest Press (Machine)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
4
Chest Fly (Dumbbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
5
Seated Dip (Machine)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5
8
15
RPE 7
RPE 7
RPE 7
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
3
Bench Press (Dumbbell)
3
8
RPE 7
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5
8
12
RPE 8
RPE 8
RPE 8
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3
6
12
RPE 8
RPE 8
RPE 8
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1
6
10
RPE 9
RPE 9
RPE 9
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Dumbbell)
3
8
RPE 9
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
12
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15
RPE 7
2
Alternating Dumbbell Curl
2
15
RPE 7
3
Concentration Curl
2
15
RPE 7
4
Seated Row (Cable)
2
15
RPE 7
5
High Row
2
15
RPE 7
6
Dip (Weighted)
2
15
RPE 7
7
Tricep Rope Push Down (Cable)
2
20
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
High Row
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
High Row
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
5
High Row
1
1
1
12
12
12
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12
12
12
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15
15
15
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12
10
8
5
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
3
Step-Up (Weighted)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
4
Romanian Deadlift (Dumbbell)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
5
Back Extension (Weighted)
1
1
1
12
10
8
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
5
Back Extension (Weighted)
1
1
1
12
10
8
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
1
1
10
8
5
3
12
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
5
Back Extension (Weighted)
1
1
1
1
10
8
6
12
RPE 8
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
1
1
8
5
3
12
RPE 9
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
3
Step-Up (Weighted)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
5
Back Extension (Weighted)
1
1
1
1
10
8
6
12
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
5
8
15
RPE 7
RPE 7
RPE 7
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
3
Single Leg Press
1
1
1
1
5
8
12
15
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
3
8
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
5
8
12
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
3
6
12
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5
8
12
15
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1
6
10
RPE 9
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Leg Press
1
1
1
1
5
8
12
15
RPE 9
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
8
RPE 9
What People Are Saying(1967 ratings)
Only ratings with written feedback are displayed here.
4.43/ 5
Mario R.Age 47, Man
6 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Put the time in, grind, results follow with consistency.
Richardd B.Age 37, Man
6 days ago
7 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
RPE 9 for multiple sets it’s an overkill and numbers have to constantly readjust. Maybe something simpler

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.