Kong Pyramid Program 1.0

This program is inspired by the popular KONG: Savage Size program. 

It incorporates the core principles of strength and hypertrophy training, with a specific focus on pyramid and reverse pyramid protocols. 

The plan follows a five-day split, targeting each major muscle group twice per week to optimize growth and recovery. 
Workouts are structured to progressively overload key lifts while maintaining a balance between volume and intensity. 

The ultimate goal is to build size, strength, and muscular endurance through a disciplined and strategic approach to training.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

 Upper Push

Squat (Barbell)

Leg Press

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Standing Calf Raise

Abs Crunch (Machine)

Cable twists

Lower Body

Bent Over Row (Barbell)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Barbell)

Hammer Curl (Cable)

Upper Pull

Arnold Press

Dip (Assisted)

Preacher Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Push-Pull Hybrid

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lat Pulldown (Single Arm)

Face Pull

Posterior Chain + Legs

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