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KONG: Savage Size in 12 Weeks

(560 reviews)
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
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
CoachAlex Bromleyverified coach
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout75 minutes
Days Per Week5 days
Program Length12 weeks
Start the program
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Week 1 · Volumizing
Watch video
Day 1
ExerciseSetsReps
JM Press2
15
French Press2
15
V-Handle Tricep Pushdown (Cable)2
20
Front Raise2
15
Upright Row (Barbell)2
15
Incline Bench Press (Barbell)2
15
Chest Press (Machine)2
15
Cable Crossover2
20
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Hamstring Curl2
20
Romanian Deadlift (Barbell)2
15
Leg Press2
15
Walking Lunge (Dumbbell)2
12
Leg Extension2
15
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Behind-the-Neck Push Press2
15
One Arm Lateral Raise (Cable)2
15
Single Arm Row (Dumbbell)2
20
Lat Pulldown2
15
Hammer Curl2
15
21s (EZ Bar)2
21
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Leg Extension2
20
Squat (Barbell)2
15
Back Extension (Weighted)2
15
Single Leg Press2
15
Hamstring Curl2
15
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Bicep Curl (Barbell)2
15
Alternating Dumbbell Curl2
15
Concentration Curl2
15
Seated Row (Cable)2
15
High Row2
15
Dip (Weighted)2
15
Tricep Rope Push Down (Cable)2
20
--
--
--
--
--
--
--
--
--
--
--
--
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--
Week 2 · Volumizing
Watch video
Day 1
ExerciseSetsReps
JM Press1
12
1
12
1
12
French Press1
12
1
12
1
12
V-Handle Tricep Pushdown (Cable)1
15
1
15
1
15
Front Raise1
12
1
12
1
12
Upright Row (Barbell)1
12
1
12
1
12
Incline Bench Press (Barbell)1
12
1
12
1
12
Chest Press (Machine)1
12
1
12
1
12
Cable Crossover1
15
1
15
1
15
--
Day 2
ExerciseSetsReps
Hamstring Curl1
15
1
15
1
15
Romanian Deadlift (Barbell)1
12
1
12
1
12
Leg Press1
12
1
12
1
12
Walking Lunge (Dumbbell)1
12
1
12
1
12
Leg Extension1
12
1
12
1
12
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Behind-the-Neck Push Press1
12
1
12
1
12
One Arm Lateral Raise (Cable)1
12
1
12
1
12
Single Arm Row (Dumbbell)1
15
1
15
1
15
Lat Pulldown1
12
1
12
1
12
Hammer Curl1
12
1
12
1
12
21s (EZ Bar)1
21
1
21
1
21
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Leg Extension1
15
1
15
1
15
Squat (Barbell)1
12
1
12
1
12
Back Extension (Weighted)1
12
1
12
1
12
Single Leg Press1
12
1
12
1
12
Hamstring Curl1
12
1
12
1
12
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Bicep Curl (Barbell)1
12
1
12
1
12
Alternating Dumbbell Curl1
12
1
12
1
12
Concentration Curl1
12
1
12
1
12
Seated Row (Cable)1
12
1
12
1
12
High Row1
12
1
12
1
12
Dip (Weighted)1
12
1
12
1
12
Tricep Rope Push Down (Cable)1
15
1
15
1
15
Week 3 · Volumizing
Watch video
Day 1
ExerciseSetsReps
JM Press1
12
1
12
2
12
French Press1
12
1
12
1
12
V-Handle Tricep Pushdown (Cable)1
15
1
15
1
15
Front Raise1
12
1
12
2
12
Upright Row (Barbell)1
12
1
12
1
12
Incline Bench Press (Barbell)1
12
1
12
1
12
Chest Press (Machine)1
12
1
12
1
12
Cable Crossover1
15
1
15
1
15
--
Day 2
ExerciseSetsReps
Hamstring Curl1
15
1
15
1
15
Romanian Deadlift (Barbell)1
12
1
12
2
12
Leg Press1
12
1
12
1
12
Walking Lunge (Dumbbell)1
12
1
12
1
12
Leg Extension1
12
1
12
2
12
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Behind-the-Neck Push Press1
12
1
12
2
12
One Arm Lateral Raise (Cable)1
12
1
12
1
12
Single Arm Row (Dumbbell)1
15
1
15
1
15
Lat Pulldown1
12
1
12
2
12
Hammer Curl1
12
1
12
1
12
21s (EZ Bar)1
21
1
21
1
21
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Leg Extension1
15
1
15
1
15
Squat (Barbell)1
12
1
12
2
12
Back Extension (Weighted)1
12
1
12
1
12
Single Leg Press1
12
1
12
1
12
Hamstring Curl1
12
1
12
2
12
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Bicep Curl (Barbell)1
12
1
12
2
12
Alternating Dumbbell Curl1
12
1
12
1
12
Concentration Curl1
12
1
12
1
12
Seated Row (Cable)1
12
1
12
1
12
High Row1
12
1
12
1
12
Dip (Weighted)1
12
1
12
2
12
Tricep Rope Push Down (Cable)1
15
1
15
1
15
Week 4 · Volumizing
Watch video
Day 1
ExerciseSetsReps
JM Press1
10
1
10
2
10
French Press1
10
1
10
1
10
V-Handle Tricep Pushdown (Cable)1
12
1
12
1
12
Front Raise1
10
1
10
2
10
Upright Row (Barbell)1
10
1
10
1
10
Incline Bench Press (Barbell)1
10
1
10
1
10
Chest Press (Machine)1
10
1
10
1
10
Cable Crossover1
12
1
12
1
12
--
Day 2
ExerciseSetsReps
Hamstring Curl1
12
1
12
1
12
Romanian Deadlift (Barbell)1
10
1
10
2
10
Leg Press1
10
1
10
1
10
Walking Lunge (Dumbbell)1
10
1
10
1
10
Leg Extension1
12
1
12
2
12
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Behind-the-Neck Push Press1
12
1
12
2
12
One Arm Lateral Raise (Cable)1
12
1
12
1
12
Single Arm Row (Dumbbell)1
15
1
15
1
15
Lat Pulldown1
12
1
12
2
12
Hammer Curl1
12
1
12
1
12
21s (EZ Bar)1
21
1
21
1
21
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Leg Extension1
15
1
15
1
15
Squat (Barbell)1
12
1
12
2
12
Back Extension (Weighted)1
12
1
12
1
12
Single Leg Press1
12
1
12
1
12
Hamstring Curl1
12
1
12
2
12
--
--
--
--
--
--
--
--
--
--
Day 5
ExerciseSetsReps
Bicep Curl (Barbell)1
12
1
12
2
12
Alternating Dumbbell Curl1
12
1
12
1
12
Concentration Curl1
12
1
12
1
12
Seated Row (Cable)1
12
1
12
1
12
High Row1
12
1
12
1
12
Dip (Weighted)1
12
1
12
2
12
Tricep Rope Push Down (Cable)1
15
1
15
1
15
Week 1 · Pyramids
Watch video
Day 1
ExerciseSetsReps
Seated Military Press (Barbell)2
12
1
10
1
8
1
5
Shoulder Press (Dumbbell)1
12
1
10
1
8
Lateral Raise (Dumbbell)1
12
1
10
1
8
Dips1
12
1
10
1
8
Skull Crusher1
12
1
10
1
8
V-Handle Tricep Pushdown (Cable)1
12
1
10
1
8
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Stiff Leg Deadlift2
12
1
10
1
8
1
5
Back Extension (Weighted)1
12
1
10
1
8
Leg Extension1
12
1
10
1
8
Bulgarian Split Squat (Barbell)1
12
1
10
1
8
Leg Press1
12
1
10
1
8
Hamstring Curl1
12
1
10
1
8
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
12
1
10
1
8
1
5
Seated Wide-Grip Row (Cable)1
12
1
10
1
8
Lat Pulldown (Single Arm)1
12
1
10
1
8
Pullover (Dumbbell)1
12
1
10
1
8
Preacher Curl (Barbell)1
12
1
10
1
8
Alternating Dumbbell Curl1
12
1
10
1
8
Bicep Curl (Cable)1
12
1
10
1
8
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Bench Press (Close Grip)2
12
1
10
1
8
1
5
Incline Bench Press (Barbell)1
12
1
10
1
8
Chest Press (Machine)1
12
1
10
1
8
Chest Fly (Dumbbell)1
12
1
10
1
8
Seated Dip (Machine)1
12
1
10
1
8
Overhead Extension (Dumbbell)1
12
1
10
1
8
--
--
--
--
--
--
Day 5
ExerciseSetsReps
High Bar Squat (Barbell)2
12
1
10
1
8
1
5
Hack Squat1
12
1
10
1
8
Step-Up (Weighted)1
12
1
10
1
8
Romanian Deadlift (Dumbbell)1
12
1
10
1
8
Back Extension (Weighted)1
12
1
10
1
8
--
--
--
--
--
Week 2 · Pyramids
Watch video
Day 1
ExerciseSetsReps
Seated Military Press (Barbell)1
10
1
8
1
5
1
3
1
12
Shoulder Press (Dumbbell)1
12
1
10
1
8
Lateral Raise (Dumbbell)1
12
1
10
1
8
Dips1
12
1
10
1
8
Skull Crusher1
12
1
10
1
8
V-Handle Tricep Pushdown (Cable)1
12
1
10
1
8
--
--
--
--
--
Day 2
ExerciseSetsReps
Stiff Leg Deadlift1
10
1
8
1
5
1
3
1
12
Back Extension (Weighted)1
12
1
10
1
8
Leg Extension1
12
1
10
1
8
Bulgarian Split Squat (Barbell)1
12
1
10
1
8
Leg Press1
12
1
10
1
8
Hamstring Curl1
12
1
10
1
8
--
--
--
--
--
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)1
10
1
8
1
5
1
3
1
12
Seated Wide-Grip Row (Cable)1
12
1
10
1
8
Lat Pulldown (Single Arm)1
12
1
10
1
8
Pullover (Dumbbell)1
12
1
10
1
8
Preacher Curl (Barbell)1
12
1
10
1
8
Alternating Dumbbell Curl1
12
1
10
1
8
Bicep Curl (Cable)1
12
1
10
1
8
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Bench Press (Close Grip)1
10
1
8
1
5
1
3
1
12
Incline Bench Press (Barbell)1
12
1
10
1
8
Chest Press (Machine)1
12
1
10
1
8
Chest Fly (Dumbbell)1
12
1
10
1
8
Seated Dip (Machine)1
12
1
10
1
8
Overhead Extension (Dumbbell)1
12
1
10
1
8
--
--
--
--
--
Day 5
ExerciseSetsReps
High Bar Squat (Barbell)1
10
1
8
1
5
1
3
1
12
Hack Squat1
12
1
10
1
8
Step-Up (Weighted)1
12
1
10
1
8
Romanian Deadlift (Dumbbell)1
12
1
10
1
8
Back Extension (Weighted)1
12
1
10
1
8
--
--
--
--
Week 3 · Pyramids
Watch video
Day 1
ExerciseSetsReps
Seated Military Press (Barbell)1
10
2
8
1
5
1
3
1
12
Shoulder Press (Dumbbell)1
10
1
8
1
6
1
12
Lateral Raise (Dumbbell)1
10
1
8
1
6
1
12
Dips1
10
1
8
1
6
1
12
Skull Crusher1
10
1
8
1
6
1
12
V-Handle Tricep Pushdown (Cable)1
10
1
8
1
6
1
12
Day 2
ExerciseSetsReps
Stiff Leg Deadlift1
10
2
8
1
5
1
3
1
12
Back Extension (Weighted)1
10
1
8
1
6
1
12
Leg Extension1
10
1
8
1
6
1
12
Bulgarian Split Squat (Barbell)1
10
1
8
1
6
1
12
Leg Press1
10
1
8
1
6
1
12
Hamstring Curl1
10
1
8
1
6
1
12
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)1
10
2
8
1
5
1
3
1
12
Seated Wide-Grip Row (Cable)1
10
1
8
1
6
1
12
Lat Pulldown (Single Arm)1
10
1
8
1
6
1
12
Pullover (Dumbbell)1
10
1
8
1
6
1
12
Preacher Curl (Barbell)1
10
1
8
1
6
1
12
Alternating Dumbbell Curl1
10
1
8
1
6
1
12
Bicep Curl (Cable)1
10
1
8
1
6
1
12
Day 4
ExerciseSetsReps
Bench Press (Close Grip)1
10
2
8
1
5
1
3
1
12
Incline Bench Press (Barbell)1
10
1
8
1
6
1
12
Chest Press (Machine)1
10
1
8
1
6
1
12
Chest Fly (Dumbbell)1
10
1
8
1
6
1
12
Seated Dip (Machine)1
10
1
8
1
6
1
12
Overhead Extension (Dumbbell)1
10
1
8
1
6
1
12
Day 5
ExerciseSetsReps
High Bar Squat (Barbell)1
10
2
8
1
5
1
3
1
12
Hack Squat1
10
1
8
1
6
1
12
Step-Up (Weighted)1
10
1
8
1
6
1
12
Romanian Deadlift (Dumbbell)1
10
1
8
1
6
1
12
Back Extension (Weighted)1
10
1
8
1
6
1
12
Week 4 · Pyramids
Watch video
Day 1
ExerciseSetsReps
Seated Military Press (Barbell)2
8
2
5
1
3
1
12
Shoulder Press (Dumbbell)1
10
1
8
1
6
1
12
Lateral Raise (Dumbbell)1
10
1
8
1
6
1
12
Dips1
10
1
8
1
6
1
12
Skull Crusher1
10
1
8
1
6
1
12
V-Handle Tricep Pushdown (Cable)1
10
1
8
1
6
1
12
--
Day 2
ExerciseSetsReps
Stiff Leg Deadlift2
8
2
5
1
3
1
12
Back Extension (Weighted)1
10
1
8
1
6
1
12
Leg Extension1
10
1
8
1
6
1
12
Bulgarian Split Squat (Barbell)1
10
1
8
1
6
1
12
Leg Press1
10
1
8
1
6
1
12
Hamstring Curl1
10
1
8
1
6
1
12
--
Day 3
ExerciseSetsReps
Bent Over Row (Barbell)2
8
2
5
1
3
1
12
Seated Wide-Grip Row (Cable)1
10
1
8
1
6
1
12
Lat Pulldown (Single Arm)1
10
1
8
1
6
1
12
Pullover (Dumbbell)1
10
1
8
1
6
1
12
Preacher Curl (Barbell)1
10
1
8
1
6
1
12
Alternating Dumbbell Curl1
10
1
8
1
6
1
12
Bicep Curl (Cable)1
10
1
8
1
6
1
12
--
Day 4
ExerciseSetsReps
Bench Press (Close Grip)2
8
2
5
1
3
1
12
Incline Bench Press (Barbell)1
10
1
8
1
6
1
12
Chest Press (Machine)1
10
1
8
1
6
1
12
Chest Fly (Dumbbell)1
10
1
8
1
6
1
12
Seated Dip (Machine)1
10
1
8
1
6
1
12
Overhead Extension (Dumbbell)1
10
1
8
1
6
1
12
--
Day 5
ExerciseSetsReps
High Bar Squat (Barbell)2
8
2
5
1
3
1
12
Hack Squat1
10
1
8
1
6
1
12
Step-Up (Weighted)1
10
1
8
1
6
1
12
Romanian Deadlift (Dumbbell)1
10
1
8
1
6
1
12
Back Extension (Weighted)1
10
1
8
1
6
1
12
--
Week 1 · Reverse Pyramids
Watch video
Day 1
ExerciseSetsReps
Push Press (Barbell)1
5
3
8
1
15
Seated Military Press (Barbell)1
5
1
8
1
12
1
15
Dip (Weighted)1
5
1
8
1
12
1
15
Skull Crusher3
8
V-Handle Tricep Pushdown (Cable)3
12
--
--
--
--
--
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
13" Deadlift1
5
3
8
1
15
Paused Good Morning1
5
1
8
1
12
1
15
Step-Up (Weighted)3
8
Back Extension (Weighted)3
12
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Pendlay Row1
5
3
8
1
15
T-Bar Row1
5
1
8
1
12
1
15
Behind-the-Neck Lat Pulldown3
8
Bicep Curl (Barbell)1
5
1
8
1
12
1
15
Alternating Dumbbell Curl3
8
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Bench Press (Wide Grip)1
5
3
8
1
15
Floor Press (Barbell)1
5
1
8
1
12
1
15
Bench Press (Dumbbell)3
8
Seated Dip (Machine)1
5
1
8
1
12
1
15
Tricep Rope Push Down (Cable)3
12
--
--
--
--
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Day 5
ExerciseSetsReps
Squat (Low Bar)1
5
3
8
1
15
Front Squat (Barbell)1
5
1
8
1
12
1
15
Single Leg Press1
5
1
8
1
12
1
15
Leg Extension3
8
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Week 2 · Reverse Pyramids
Watch video
Day 1
ExerciseSetsReps
Push Press (Barbell)1
5
3
8
1
12
Seated Military Press (Barbell)1
5
1
8
1
12
1
15
Dip (Weighted)1
5
1
8
1
12
1
15
Skull Crusher3
8
V-Handle Tricep Pushdown (Cable)3
12
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--
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--
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Day 2
ExerciseSetsReps
13" Deadlift1
5
3
8
1
12
Paused Good Morning1
5
1
8
1
12
1
15
Step-Up (Weighted)3
8
Back Extension (Weighted)3
12
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Day 3
ExerciseSetsReps
Pendlay Row1
5
3
8
1
12
T-Bar Row1
5
1
8
1
12
1
15
Behind-the-Neck Lat Pulldown3
8
Bicep Curl (Barbell)1
5
1
8
1
12
1
15
Alternating Dumbbell Curl3
8
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Day 4
ExerciseSetsReps
Bench Press (Wide Grip)1
5
3
8
1
12
Floor Press (Barbell)1
5
1
8
1
12
1
15
Bench Press (Dumbbell)3
8
Seated Dip (Machine)1
5
1
8
1
12
1
15
Tricep Rope Push Down (Cable)3
12
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Day 5
ExerciseSetsReps
Squat (Low Bar)1
5
3
8
1
12
Front Squat (Barbell)1
5
1
8
1
12
1
15
Single Leg Press1
5
1
8
1
12
1
15
Leg Extension3
8
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Week 3 · Reverse Pyramids
Watch video
Day 1
ExerciseSetsReps
Push Press (Barbell)1
3
3
6
1
12
Seated Military Press (Barbell)1
5
1
8
1
12
1
15
Dip (Weighted)1
5
1
8
1
12
1
15
Skull Crusher3
8
V-Handle Tricep Pushdown (Cable)3
12
--
--
--
--
--
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
13" Deadlift1
3
3
6
1
12
Paused Good Morning1
5
1
8
1
12
1
15
Step-Up (Weighted)3
8
Back Extension (Weighted)3
12
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--
--
--
--
--
--
--
--
--
--
--
--
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Day 3
ExerciseSetsReps
Pendlay Row1
3
3
6
1
12
T-Bar Row1
5
1
8
1
12
1
15
Behind-the-Neck Lat Pulldown3
8
Bicep Curl (Barbell)1
5
1
8
1
12
1
15
Alternating Dumbbell Curl3
8
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--
--
--
--
--
--
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--
--
--
--
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Day 4
ExerciseSetsReps
Bench Press (Wide Grip)1
3
3
6
1
12
Floor Press (Barbell)1
5
1
8
1
12
1
15
Bench Press (Dumbbell)3
8
Seated Dip (Machine)1
5
1
8
1
12
1
15
Tricep Rope Push Down (Cable)3
12
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--
--
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--
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--
--
--
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Day 5
ExerciseSetsReps
Squat (Low Bar)1
3
3
6
1
12
Front Squat (Barbell)1
5
1
8
1
12
1
15
Single Leg Press1
5
1
8
1
12
1
15
Leg Extension3
8
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Week 4 · Reverse Pyramids
Watch video
Day 1
ExerciseSetsReps
Push Press (Barbell)1
1
3
6
1
10
Seated Military Press (Barbell)1
5
1
8
1
12
1
15
Dip (Weighted)1
5
1
8
1
12
1
15
Skull Crusher3
8
V-Handle Tricep Pushdown (Cable)3
12
--
--
--
--
--
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
13" Deadlift1
1
3
6
1
10
Paused Good Morning1
5
1
8
1
12
1
15
Step-Up (Weighted)3
8
Back Extension (Weighted)3
12
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 3
ExerciseSetsReps
Pendlay Row1
1
3
6
1
10
T-Bar Row1
5
1
8
1
12
1
15
Behind-the-Neck Lat Pulldown3
8
Bicep Curl (Barbell)1
5
1
8
1
12
1
15
Alternating Dumbbell Curl3
8
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
Day 4
ExerciseSetsReps
Bench Press (Wide Grip)1
1
3
6
1
10
Floor Press (Barbell)1
5
1
8
1
12
1
15
Bench Press (Dumbbell)3
8
Seated Dip (Machine)1
5
1
8
1
12
1
15
Tricep Rope Push Down (Cable)3
12
--
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--
--
--
--
--
--
--
--
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Day 5
ExerciseSetsReps
Squat (Low Bar)1
1
3
6
1
10
Front Squat (Barbell)1
5
1
8
1
12
1
15
Single Leg Press1
5
1
8
1
12
1
15
Leg Extension3
8
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What People Are Saying
4.2/ 5
See all
Zachary C.Man, 25
3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
As of today I have started my fourth week of the program. I am seeing fantastic muscle growth results and have received a great deal of strength and muscle for my legs, back, and arms. My only complaint is that I wish there were more chest (push) focused days. I have lost some strength and muscle on my overall chest. However, my arms have gotten incredibly stronger. I noticed towards the end of the program there is more chest and push focused days, so I am looking forward to that. I plan on finishing the program and will leave an additional review at the end. As of now it is going great. I would recommend the program at the end of a push focused meso cycle to even out muscle growth for the overall body. I do enjoy Olympic lifting as well, and I was able to sneak one day into this program and have not lost any strength in the snatch or clean and jerk.
8 hours ago
Starr A.Woman, 25
5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Best program I’ve ever done. I love it !!!
a day ago

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.