KONG: Savage Size in 12 Weeks
by Alex Bromley
11,734 athletes joined
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
4.41
(684 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
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
1
JM Press
2
15 reps
2
French Press
2
15 reps
3
V-Handle Tricep Pushdown (Cable)
2
20 reps
4
Front Raise
2
15 reps
5
Upright Row (Barbell)
2
15 reps
6
Incline Bench Press (Barbell)
2
15 reps
7
Chest Press (Machine)
2
15 reps
8
Cable Crossover
2
20 reps
Day 1
1
JM Press
1
1
1
12 reps
12 reps
12 reps
2
French Press
1
1
1
12 reps
12 reps
12 reps
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
4
Front Raise
1
1
1
12 reps
12 reps
12 reps
5
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
6
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
8
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
Day 1
1
JM Press
1
1
2
12 reps
12 reps
12 reps
2
French Press
1
1
1
12 reps
12 reps
12 reps
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
4
Front Raise
1
1
2
12 reps
12 reps
12 reps
5
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
6
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
8
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
Day 1
1
JM Press
1
1
2
10 reps
10 reps
10 reps
2
French Press
1
1
1
10 reps
10 reps
10 reps
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
4
Front Raise
1
1
2
10 reps
10 reps
10 reps
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
6
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
7
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
8
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
Day 1
1
Seated Military Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
2
Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Dips
1
1
1
12 reps
10 reps
8 reps
5
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 1
1
Seated Military Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
4
Dips
1
1
1
12 reps
10 reps
8 reps
5
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 1
1
Seated Military Press (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Dips
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Skull Crusher
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 1
1
Seated Military Press (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
2
Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Dips
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Skull Crusher
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 1
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
15 reps
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Skull Crusher
3
8 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 1
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Skull Crusher
3
8 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 1
1
Push Press (Barbell)
1
3
1
3 reps
6 reps
12 reps
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Skull Crusher
3
8 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 1
1
Push Press (Barbell)
1
3
1
1 reps
6 reps
10 reps
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Skull Crusher
3
8 reps
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
Day 2
1
Hamstring Curl
2
20 reps
2
Romanian Deadlift (Barbell)
2
15 reps
3
Leg Press
2
15 reps
4
Walking Lunge (Dumbbell)
2
12 reps
5
Leg Extension
2
15 reps
Day 2
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
Day 2
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
2
Romanian Deadlift (Barbell)
1
1
2
12 reps
12 reps
12 reps
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
Day 2
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
Day 2
1
Stiff Leg Deadlift
2
1
1
1
12 reps
10 reps
8 reps
5 reps
2
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
6
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
Day 2
1
Stiff Leg Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
6
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
Day 2
1
Stiff Leg Deadlift
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
Hamstring Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 2
1
Stiff Leg Deadlift
2
2
1
1
8 reps
5 reps
3 reps
12 reps
2
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
Hamstring Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 2
1
13" Deadlift
1
3
1
5 reps
8 reps
15 reps
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Step-Up (Weighted)
3
8 reps
4
Back Extension (Weighted)
3
12 reps
Day 2
1
13" Deadlift
1
3
1
5 reps
8 reps
12 reps
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Step-Up (Weighted)
3
8 reps
4
Back Extension (Weighted)
3
12 reps
Day 2
1
13" Deadlift
1
3
1
3 reps
6 reps
12 reps
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Step-Up (Weighted)
3
8 reps
4
Back Extension (Weighted)
3
12 reps
Day 2
1
13" Deadlift
1
3
1
1 reps
6 reps
10 reps
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Step-Up (Weighted)
3
8 reps
4
Back Extension (Weighted)
3
12 reps
Day 3
1
Behind-the-Neck Push Press
2
15 reps
2
One Arm Lateral Raise (Cable)
2
15 reps
3
Single Arm Row (Dumbbell)
2
20 reps
4
Lat Pulldown
2
15 reps
5
Hammer Curl
2
15 reps
6
21s (EZ Bar)
2
21 reps
Day 3
1
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
Day 3
1
Behind-the-Neck Push Press
1
1
2
12 reps
12 reps
12 reps
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
Day 3
1
Behind-the-Neck Push Press
1
1
2
12 reps
12 reps
12 reps
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
Day 3
1
Bent Over Row (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
6
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
7
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 3
1
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
6
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
7
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
Day 3
1
Bent Over Row (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Lat Pulldown (Single Arm)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Pullover (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Preacher Curl (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
Alternating Dumbbell Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
7
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 3
1
Bent Over Row (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Lat Pulldown (Single Arm)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Pullover (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Preacher Curl (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
Alternating Dumbbell Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
7
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 3
1
Pendlay Row
1
3
1
5 reps
8 reps
15 reps
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Behind-the-Neck Lat Pulldown
3
8 reps
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Alternating Dumbbell Curl
3
8 reps
Day 3
1
Pendlay Row
1
3
1
5 reps
8 reps
12 reps
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Behind-the-Neck Lat Pulldown
3
8 reps
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Alternating Dumbbell Curl
3
8 reps
Day 3
1
Pendlay Row
1
3
1
3 reps
6 reps
12 reps
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Behind-the-Neck Lat Pulldown
3
8 reps
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Alternating Dumbbell Curl
3
8 reps
Day 3
1
Pendlay Row
1
3
1
1 reps
6 reps
10 reps
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Behind-the-Neck Lat Pulldown
3
8 reps
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Alternating Dumbbell Curl
3
8 reps
Day 4
1
Leg Extension
2
20 reps
2
Squat (Barbell)
2
15 reps
3
Back Extension (Weighted)
2
15 reps
4
Single Leg Press
2
15 reps
5
Hamstring Curl
2
15 reps
Day 4
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
2
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
4
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
Day 4
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
4
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
Day 4
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
4
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
Day 4
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
1
Bench Press (Close Grip)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
4
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
Day 4
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Chest Fly (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Seated Dip (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
Overhead Extension (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 4
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Chest Fly (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Seated Dip (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
6
Overhead Extension (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 4
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Bench Press (Dumbbell)
3
8 reps
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Bench Press (Dumbbell)
3
8 reps
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Bench Press (Dumbbell)
3
8 reps
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
Day 4
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Bench Press (Dumbbell)
3
8 reps
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
5
Tricep Rope Push Down (Cable)
3
12 reps
Day 5
1
Bicep Curl (Barbell)
2
15 reps
2
Alternating Dumbbell Curl
2
15 reps
3
Concentration Curl
2
15 reps
4
Seated Row (Cable)
2
15 reps
5
High Row
2
15 reps
6
Dip (Weighted)
2
15 reps
7
Tricep Rope Push Down (Cable)
2
20 reps
Day 5
1
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
5
High Row
1
1
1
12 reps
12 reps
12 reps
6
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
Day 5
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
5
High Row
1
1
1
12 reps
12 reps
12 reps
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
Day 5
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
5
High Row
1
1
1
12 reps
12 reps
12 reps
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
Day 5
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 5
1
High Bar Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
5
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
Day 5
1
High Bar Squat (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
2
Hack Squat
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Step-Up (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 5
1
High Bar Squat (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
2
Hack Squat
1
1
1
1
10 reps
8 reps
6 reps
12 reps
3
Step-Up (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
5
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
Day 5
1
Squat (Low Bar)
1
3
1
5 reps
8 reps
15 reps
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Leg Extension
3
8 reps
Day 5
1
Squat (Low Bar)
1
3
1
5 reps
8 reps
12 reps
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Leg Extension
3
8 reps
Day 5
1
Squat (Low Bar)
1
3
1
3 reps
6 reps
12 reps
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Leg Extension
3
8 reps
Day 5
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
4
Leg Extension
3
8 reps
WHAT PEOPLE ARE SAYING(684 ratings)
Only ratings with written feedback are displayed here.
4.41 / 5
Eli M.Age 18, Man
18 hours ago
Great program, first program I used when I started actually being serious about the gym and was able to gain 15 pounds in three months and my body looks the best it’s ever have so far.
Rylan SchoenbeckMan
2 days ago
Great workouts to bust your butt. Nice range of muscle groups.
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.