Unleash your inner strength with the Kong Inspired Routing 2.0, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of push, pull, and leg workouts that focus on building muscle and enhancing overall strength. Each session includes progressive exercises, such as incline bench presses and squats, with a clear structure to track your gains and push your limits. Perfect for those ready to elevate their training and achieve impressive results!

The goal was to optimize muscle growth and endurance by:

Training each major muscle group twice per week for frequency and volume using the pyramid and reverse pyramid sets, which are the styles you respond best to. Balancing intensity and recovery across 5 days to avoid overtraining.

Keeping it aligned with the Kong Massive principles 
(heavy, structured, progressive).

Kong Inspired routing 2.0 

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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

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Cable Crunch

Push A

Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Cable)

Incline Curl (Dumbbell)

Face Pull

Pull A

Squat (Barbell)

Walking Lunge (Dumbbell)

Leg Press

Standing Calf Raise

Hanging Leg Raise

Legs A

Bench Press (Barbell)

Lying Rear Lateral Raise

Arnold Press

Dip (Assisted)

Tricep Rope Push Down (Cable)

Push B

Romanian Deadlift (Dumbbell)

Single Arm Row (Dumbbell)

Standing Pullover (Cable)

Bicep Curl (Barbell)

Cable twists

Leg Extension

Pull B + Legs B

Deload week

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