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KONG: Savage Size in 12 Weeks
4.55(731 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
Coach
Alex Bromleyverified coach
Level
Novice, Intermediate
Equipment
Full Gym
Time Per Workout
75 minutes
Days Per Week
5 days
Program Length
12 weeks
Start the program
on Boostcamp for free
Week 1
Watch video
Day 1
Exercise
Sets
Reps
Intensity
JM Press
2
15
RPE7
French Press
2
15
RPE7
V-Handle Tricep Pushdown (Cable)
2
20
RPE7
Front Raise
2
15
RPE7
Upright Row (Barbell)
2
15
RPE7
Incline Bench Press (Barbell)
2
15
RPE7
Chest Press (Machine)
2
15
RPE7
Cable Crossover
2
20
RPE7
Day 2
Exercise
Sets
Reps
Intensity
Hamstring Curl
2
20
RPE7
Romanian Deadlift (Barbell)
2
15
RPE7
Leg Press
2
15
RPE7
Walking Lunge (Dumbbell)
2
12
RPE7
Leg Extension
2
15
RPE7
Day 3
Exercise
Sets
Reps
Intensity
Behind-the-Neck Push Press
2
15
RPE7
One Arm Lateral Raise (Cable)
2
15
RPE7
Single Arm Row (Dumbbell)
2
20
RPE7
Lat Pulldown
2
15
RPE7
Hammer Curl
2
15
RPE7
21s (EZ Bar)
2
21
RPE7
Day 4
Exercise
Sets
Reps
Intensity
Leg Extension
2
20
RPE7
Squat (Barbell)
2
15
RPE7
Back Extension (Weighted)
2
15
RPE7
Single Leg Press
2
15
RPE7
Hamstring Curl
2
15
RPE7
Day 5
Exercise
Sets
Reps
Intensity
Bicep Curl (Barbell)
2
15
RPE7
Alternating Dumbbell Curl
2
15
RPE7
Concentration Curl
2
15
RPE7
Seated Row (Cable)
2
15
RPE7
High Row
2
15
RPE7
Dip (Weighted)
2
15
RPE7
Tricep Rope Push Down (Cable)
2
20
RPE7
Week 2
Day 1
Exercise
Sets
Reps
Intensity
JM Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
French Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
V-Handle Tricep Pushdown (Cable)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Front Raise
1
12
RPE5
1
12
RPE7
1
12
RPE10
Upright Row (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Incline Bench Press (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Chest Press (Machine)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Cable Crossover
1
15
RPE5
1
15
RPE7
1
15
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Hamstring Curl
1
15
RPE5
1
15
RPE7
1
15
RPE10
Romanian Deadlift (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Leg Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
Walking Lunge (Dumbbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Leg Extension
1
12
RPE5
1
12
RPE7
1
12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Behind-the-Neck Push Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
One Arm Lateral Raise (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Single Arm Row (Dumbbell)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Lat Pulldown
1
12
RPE5
1
12
RPE7
1
12
RPE10
Hammer Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
21s (EZ Bar)
1
21
RPE5
1
21
RPE7
1
21
RPE10
Day 4
Exercise
Sets
Reps
Intensity
Leg Extension
1
15
RPE5
1
15
RPE7
1
15
RPE10
Squat (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Back Extension (Weighted)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Single Leg Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
Hamstring Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Bicep Curl (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Alternating Dumbbell Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Concentration Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Seated Row (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
High Row
1
12
RPE5
1
12
RPE7
1
12
RPE10
Dip (Weighted)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Tricep Rope Push Down (Cable)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Week 3
Day 1
Exercise
Sets
Reps
Intensity
JM Press
1
12
RPE5
1
12
RPE7
2
12
RPE10
French Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
V-Handle Tricep Pushdown (Cable)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Front Raise
1
12
RPE5
1
12
RPE7
2
12
RPE10
Upright Row (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Incline Bench Press (Barbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Chest Press (Machine)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Cable Crossover
1
15
RPE5
1
15
RPE7
1
15
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Hamstring Curl
1
15
RPE5
1
15
RPE7
1
15
RPE10
Romanian Deadlift (Barbell)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Leg Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
Walking Lunge (Dumbbell)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Leg Extension
1
12
RPE5
1
12
RPE7
2
12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Behind-the-Neck Push Press
1
12
RPE5
1
12
RPE7
2
12
RPE10
One Arm Lateral Raise (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Single Arm Row (Dumbbell)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Lat Pulldown
1
12
RPE5
1
12
RPE7
2
12
RPE10
Hammer Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
21s (EZ Bar)
1
21
RPE5
1
21
RPE7
1
21
RPE10
Day 4
Exercise
Sets
Reps
Intensity
Leg Extension
1
15
RPE5
1
15
RPE7
1
15
RPE10
Squat (Barbell)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Back Extension (Weighted)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Single Leg Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
Hamstring Curl
1
12
RPE5
1
12
RPE7
2
12
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Bicep Curl (Barbell)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Alternating Dumbbell Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Concentration Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Seated Row (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
High Row
1
12
RPE5
1
12
RPE7
1
12
RPE10
Dip (Weighted)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Tricep Rope Push Down (Cable)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Week 4
Day 1
Exercise
Sets
Reps
Intensity
JM Press
1
10
RPE5
1
10
RPE7
2
10
RPE10
French Press
1
10
RPE5
1
10
RPE7
1
10
RPE10
V-Handle Tricep Pushdown (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Front Raise
1
10
RPE5
1
10
RPE7
2
10
RPE10
Upright Row (Barbell)
1
10
RPE5
1
10
RPE7
1
10
RPE10
Incline Bench Press (Barbell)
1
10
RPE5
1
10
RPE7
1
10
RPE10
Chest Press (Machine)
1
10
RPE5
1
10
RPE7
1
10
RPE10
Cable Crossover
1
12
RPE5
1
12
RPE7
1
12
RPE10
Day 2
Exercise
Sets
Reps
Intensity
Hamstring Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Romanian Deadlift (Barbell)
1
10
RPE5
1
10
RPE7
2
10
RPE10
Leg Press
1
10
RPE5
1
10
RPE7
1
10
RPE10
Walking Lunge (Dumbbell)
1
10
RPE5
1
10
RPE7
1
10
RPE10
Leg Extension
1
12
RPE5
1
12
RPE7
2
12
RPE10
Day 3
Exercise
Sets
Reps
Intensity
Behind-the-Neck Push Press
1
12
RPE5
1
12
RPE7
2
12
RPE10
One Arm Lateral Raise (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Single Arm Row (Dumbbell)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Lat Pulldown
1
12
RPE5
1
12
RPE7
2
12
RPE10
Hammer Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
21s (EZ Bar)
1
21
RPE5
1
21
RPE7
1
21
RPE10
Day 4
Exercise
Sets
Reps
Intensity
Leg Extension
1
15
RPE5
1
15
RPE7
1
15
RPE10
Squat (Barbell)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Back Extension (Weighted)
1
12
RPE5
1
12
RPE7
1
12
RPE10
Single Leg Press
1
12
RPE5
1
12
RPE7
1
12
RPE10
Hamstring Curl
1
12
RPE5
1
12
RPE7
2
12
RPE10
Day 5
Exercise
Sets
Reps
Intensity
Bicep Curl (Barbell)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Alternating Dumbbell Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Concentration Curl
1
12
RPE5
1
12
RPE7
1
12
RPE10
Seated Row (Cable)
1
12
RPE5
1
12
RPE7
1
12
RPE10
High Row
1
12
RPE5
1
12
RPE7
1
12
RPE10
Dip (Weighted)
1
12
RPE5
1
12
RPE7
2
12
RPE10
Tricep Rope Push Down (Cable)
1
15
RPE5
1
15
RPE7
1
15
RPE10
Week 1
Day 1
Exercise
Sets
Reps
Intensity
Seated Military Press (Barbell)
2
12
RPE7
1
10
RPE7
1
8
RPE7
1
5
RPE7
Shoulder Press (Dumbbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Lateral Raise (Dumbbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Dips
1
12
RPE7
1
10
RPE7
1
8
RPE7
Skull Crusher
1
12
RPE7
1
10
RPE7
1
8
RPE7
V-Handle Tricep Pushdown (Cable)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Day 2
Exercise
Sets
Reps
Intensity
Stiff Leg Deadlift
2
12
RPE7
1
10
RPE7
1
8
RPE7
1
5
RPE7
Back Extension (Weighted)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Leg Extension
1
12
RPE7
1
10
RPE7
1
8
RPE7
Bulgarian Split Squat (Barbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Leg Press
1
12
RPE7
1
10
RPE7
1
8
RPE7
Hamstring Curl
1
12
RPE7
1
10
RPE7
1
8
RPE7
Day 3
Exercise
Sets
Reps
Intensity
Bent Over Row (Barbell)
2
12
RPE7
1
10
RPE7
1
8
RPE7
1
5
RPE7
Seated Wide-Grip Row (Cable)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Lat Pulldown (Single Arm)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Pullover (Dumbbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Preacher Curl (Barbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Alternating Dumbbell Curl
1
12
RPE7
1
10
RPE7
1
8
RPE7
Bicep Curl (Cable)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Close Grip)
2
12
RPE7
1
10
RPE7
1
8
RPE7
1
5
RPE7
Incline Bench Press (Barbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Chest Press (Machine)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Chest Fly (Dumbbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Seated Dip (Machine)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Overhead Extension (Dumbbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Day 5
Exercise
Sets
Reps
Intensity
High Bar Squat (Barbell)
2
12
RPE7
1
10
RPE7
1
8
RPE7
1
5
RPE7
Hack Squat
1
12
RPE7
1
10
RPE7
1
8
RPE7
Step-Up (Weighted)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Romanian Deadlift (Dumbbell)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Back Extension (Weighted)
1
12
RPE7
1
10
RPE7
1
8
RPE7
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Seated Military Press (Barbell)
1
10
RPE8
1
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Shoulder Press (Dumbbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Lateral Raise (Dumbbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Dips
1
12
RPE8
1
10
RPE8
1
8
RPE8
Skull Crusher
1
12
RPE8
1
10
RPE8
1
8
RPE8
V-Handle Tricep Pushdown (Cable)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Stiff Leg Deadlift
1
10
RPE8
1
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Back Extension (Weighted)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Leg Extension
1
12
RPE8
1
10
RPE8
1
8
RPE8
Bulgarian Split Squat (Barbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Leg Press
1
12
RPE8
1
10
RPE8
1
8
RPE8
Hamstring Curl
1
12
RPE8
1
10
RPE8
1
8
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Bent Over Row (Barbell)
1
10
RPE8
1
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Seated Wide-Grip Row (Cable)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Lat Pulldown (Single Arm)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Pullover (Dumbbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Preacher Curl (Barbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Alternating Dumbbell Curl
1
12
RPE8
1
10
RPE8
1
8
RPE8
Bicep Curl (Cable)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Close Grip)
1
10
RPE8
1
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Incline Bench Press (Barbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Chest Press (Machine)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Chest Fly (Dumbbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Seated Dip (Machine)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Overhead Extension (Dumbbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Day 5
Exercise
Sets
Reps
Intensity
High Bar Squat (Barbell)
1
10
RPE8
1
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Hack Squat
1
12
RPE8
1
10
RPE8
1
8
RPE8
Step-Up (Weighted)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Romanian Deadlift (Dumbbell)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Back Extension (Weighted)
1
12
RPE8
1
10
RPE8
1
8
RPE8
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Seated Military Press (Barbell)
1
10
RPE8
2
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Shoulder Press (Dumbbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Lateral Raise (Dumbbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Dips
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Skull Crusher
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
V-Handle Tricep Pushdown (Cable)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Day 2
Exercise
Sets
Reps
Intensity
Stiff Leg Deadlift
1
10
RPE8
2
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Back Extension (Weighted)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Leg Extension
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Bulgarian Split Squat (Barbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Leg Press
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Hamstring Curl
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Bent Over Row (Barbell)
1
10
RPE8
2
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Seated Wide-Grip Row (Cable)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Lat Pulldown (Single Arm)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Pullover (Dumbbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Preacher Curl (Barbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Alternating Dumbbell Curl
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Bicep Curl (Cable)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Close Grip)
1
10
RPE8
2
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Incline Bench Press (Barbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Chest Press (Machine)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Chest Fly (Dumbbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Seated Dip (Machine)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Overhead Extension (Dumbbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Day 5
Exercise
Sets
Reps
Intensity
High Bar Squat (Barbell)
1
10
RPE8
2
8
RPE8
1
5
RPE8
1
3
RPE8
1
12
RPE8
Hack Squat
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Step-Up (Weighted)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Romanian Deadlift (Dumbbell)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Back Extension (Weighted)
1
10
RPE8
1
8
RPE8
1
6
RPE8
1
12
RPE8
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Seated Military Press (Barbell)
2
8
RPE9
2
5
RPE9
1
3
RPE9
1
12
RPE9
Shoulder Press (Dumbbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Lateral Raise (Dumbbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Dips
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Skull Crusher
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
V-Handle Tricep Pushdown (Cable)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Day 2
Exercise
Sets
Reps
Intensity
Stiff Leg Deadlift
2
8
RPE9
2
5
RPE9
1
3
RPE9
1
12
RPE9
Back Extension (Weighted)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Leg Extension
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Bulgarian Split Squat (Barbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Leg Press
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Hamstring Curl
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Day 3
Exercise
Sets
Reps
Intensity
Bent Over Row (Barbell)
2
8
RPE9
2
5
RPE9
1
3
RPE9
1
12
RPE9
Seated Wide-Grip Row (Cable)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Lat Pulldown (Single Arm)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Pullover (Dumbbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Preacher Curl (Barbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Alternating Dumbbell Curl
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Bicep Curl (Cable)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Close Grip)
2
8
RPE9
2
5
RPE9
1
3
RPE9
1
12
RPE9
Incline Bench Press (Barbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Chest Press (Machine)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Chest Fly (Dumbbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Seated Dip (Machine)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Overhead Extension (Dumbbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Day 5
Exercise
Sets
Reps
Intensity
High Bar Squat (Barbell)
2
8
RPE9
2
5
RPE9
1
3
RPE9
1
12
RPE9
Hack Squat
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Step-Up (Weighted)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Romanian Deadlift (Dumbbell)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Back Extension (Weighted)
1
10
RPE9
1
8
RPE9
1
6
RPE9
1
12
RPE9
Week 1
Day 1
Exercise
Sets
Reps
Intensity
Push Press (Barbell)
1
5
RPE7
3
8
RPE7
1
15
RPE7
Seated Military Press (Barbell)
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Dip (Weighted)
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Skull Crusher
3
8
RPE7
V-Handle Tricep Pushdown (Cable)
3
12
RPE7
Day 2
Exercise
Sets
Reps
Intensity
13" Deadlift
1
5
RPE7
3
8
RPE7
1
15
RPE7
Paused Good Morning
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Step-Up (Weighted)
3
8
RPE7
Back Extension (Weighted)
3
12
RPE7
Day 3
Exercise
Sets
Reps
Intensity
Pendlay Row
1
5
RPE7
3
8
RPE7
1
15
RPE7
T-Bar Row
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Behind-the-Neck Lat Pulldown
3
8
RPE7
Bicep Curl (Barbell)
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Alternating Dumbbell Curl
3
8
RPE7
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Wide Grip)
1
5
RPE7
3
8
RPE7
1
15
RPE7
Floor Press (Barbell)
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Bench Press (Dumbbell)
3
8
RPE7
Seated Dip (Machine)
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Tricep Rope Push Down (Cable)
3
12
RPE7
Day 5
Exercise
Sets
Reps
Intensity
Squat (Low Bar)
1
5
RPE7
3
8
RPE7
1
15
RPE7
Front Squat (Barbell)
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Single Leg Press
1
5
RPE7
1
8
RPE7
1
12
RPE7
1
15
RPE7
Leg Extension
3
8
RPE7
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Push Press (Barbell)
1
5
RPE8
3
8
RPE8
1
12
RPE8
Seated Military Press (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Dip (Weighted)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Skull Crusher
3
8
RPE8
V-Handle Tricep Pushdown (Cable)
3
12
RPE8
Day 2
Exercise
Sets
Reps
Intensity
13" Deadlift
1
5
RPE8
3
8
RPE8
1
12
RPE8
Paused Good Morning
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Step-Up (Weighted)
3
8
RPE8
Back Extension (Weighted)
3
12
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Pendlay Row
1
5
RPE8
3
8
RPE8
1
12
RPE8
T-Bar Row
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Behind-the-Neck Lat Pulldown
3
8
RPE8
Bicep Curl (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Alternating Dumbbell Curl
3
8
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Wide Grip)
1
5
RPE8
3
8
RPE8
1
12
RPE8
Floor Press (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Bench Press (Dumbbell)
3
8
RPE8
Seated Dip (Machine)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Tricep Rope Push Down (Cable)
3
12
RPE8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Low Bar)
1
5
RPE8
3
8
RPE8
1
12
RPE8
Front Squat (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Single Leg Press
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Leg Extension
3
8
RPE8
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Push Press (Barbell)
1
3
RPE8
3
6
RPE8
1
12
RPE8
Seated Military Press (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Dip (Weighted)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Skull Crusher
3
8
RPE8
V-Handle Tricep Pushdown (Cable)
3
12
RPE8
Day 2
Exercise
Sets
Reps
Intensity
13" Deadlift
1
3
RPE8
3
6
RPE8
1
12
RPE8
Paused Good Morning
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Step-Up (Weighted)
3
8
RPE8
Back Extension (Weighted)
3
12
RPE8
Day 3
Exercise
Sets
Reps
Intensity
Pendlay Row
1
3
RPE8
3
6
RPE8
1
12
RPE8
T-Bar Row
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Behind-the-Neck Lat Pulldown
3
8
RPE8
Bicep Curl (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Alternating Dumbbell Curl
3
8
RPE8
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Wide Grip)
1
3
RPE8
3
6
RPE8
1
12
RPE8
Floor Press (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Bench Press (Dumbbell)
3
8
RPE8
Seated Dip (Machine)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Tricep Rope Push Down (Cable)
3
12
RPE8
Day 5
Exercise
Sets
Reps
Intensity
Squat (Low Bar)
1
3
RPE8
3
6
RPE8
1
12
RPE8
Front Squat (Barbell)
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Single Leg Press
1
5
RPE8
1
8
RPE8
1
12
RPE8
1
15
RPE8
Leg Extension
3
8
RPE8
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Push Press (Barbell)
1
1
RPE9
3
6
RPE9
1
10
RPE9
Seated Military Press (Barbell)
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Dip (Weighted)
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Skull Crusher
3
8
RPE9
V-Handle Tricep Pushdown (Cable)
3
12
RPE9
Day 2
Exercise
Sets
Reps
Intensity
13" Deadlift
1
1
RPE9
3
6
RPE9
1
10
RPE9
Paused Good Morning
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Step-Up (Weighted)
3
8
RPE9
Back Extension (Weighted)
3
12
RPE9
Day 3
Exercise
Sets
Reps
Intensity
Pendlay Row
1
1
RPE9
3
6
RPE9
1
10
RPE9
T-Bar Row
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Behind-the-Neck Lat Pulldown
3
8
RPE9
Bicep Curl (Barbell)
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Alternating Dumbbell Curl
3
8
RPE9
Day 4
Exercise
Sets
Reps
Intensity
Bench Press (Wide Grip)
1
1
RPE9
3
6
RPE9
1
10
RPE9
Floor Press (Barbell)
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Bench Press (Dumbbell)
3
8
RPE9
Seated Dip (Machine)
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Tricep Rope Push Down (Cable)
3
12
RPE9
Day 5
Exercise
Sets
Reps
Intensity
Squat (Low Bar)
1
1
RPE9
3
6
RPE9
1
10
RPE9
Front Squat (Barbell)
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Single Leg Press
1
5
RPE9
1
8
RPE9
1
12
RPE9
1
15
RPE9
Leg Extension
3
8
RPE9
What People Are Saying
4.6/5
See all
Chris J.Man, 31
5 weeks complete
15 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
29 minutes ago
aceydoppaMan, 25
4 weeks complete
No modifications
5 hours ago
Muscle BearMan, 40
4 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
9 hours ago
Kevin B.Man, 40
6 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Didn't like this program at first but after a couple of weeks it really gets rolling. I hope bromley decides to make a part 2 so you can just bridge into that after you finish the first 12 weeks.
a day ago
ian H.Man, 24
12 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
a day ago
Joao G.Man, 43
4 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Good program💪🏼.
a day ago
George T.Man, 19
4 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
2 days ago
Peter M.Man, 34
4 weeks complete
20 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
2 days ago
Roberto R.Man, 30
12 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Significant stregnth and muscle gain. Great program!
2 days ago
Ryan M.Man, 23
4 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
First four weeks have been a nice break from bench and deadlift. The leg days are some of the most brutal I’ve ever done, and with high rep RPE 10 sets you are bound to have wobbly legs after squat. Awesome stuff.
2 days 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.