IntermediateFree

Kong: Savage Size (Adapted)

Adapted from a successful plan but using equipment that I have in my Local Gym.

Ethan· Jul 2024

34athletes running this program

Free on iOS & Android

Overview

Length

12 weeks

Days / week

5 days

Level

Intermediate

Goal

Muscle, Strength

Equipment

Full Gym

Session length

90 min

KONG Version 2 by 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. The program is broken down into 3 phases: Week 1-4: Volumizing Week 5-8: Pyramids Week 9-12: Reverse Pyramid This Programme is based on the Kong programme by Alex Bromley. Adapted for the equipment that I have in my gym.

Who it's for

Intermediate athletes ready for a structured program

Athletes focused on gaining both size and strength

Athletes who can train 5 days per week

Athletes with access to a full gym (barbells, dumbbells, cables, and machines)

Muscle engagement

Front

Back

Triceps

14.8%

Front Delts

12.5%

Hamstrings

10.7%

Quadriceps

9.9%

Glutes

9.6%

Chest

8.5%

Biceps

6.8%

Lats

Upper Back

5.9%

Middle Delts

4.1%

Abs

Lower Back

3.5%

Forearms

1.5%

Adductors

1.3%

Abductors

0.5%

Rear Delts

0.5%

Week 1 Workouts

#	Exercise	Sets	Reps	Load
1	JM Press	2	15 reps	@7
2	French Press	2	15 reps	@7
3	V-Handle Tricep Pushdown (Cable)	2	20 reps	@7
4	Front Raise	2	15 reps	@7
5	Upright Row (Barbell)	2	15 reps	@7
6	Incline Bench Press (Barbell)	2	15 reps	@7
7	Chest Press (Machine)	2	15 reps	@7
8	Cable Crossover	2	20 reps	@7

#	Exercise	Sets	Reps	Load
1	Hamstring Curl	2	20 reps	@7
2	Romanian Deadlift (Barbell)	2	15 reps	@7
3	Leg Press	2	15 reps	@7
4	Walking Lunge (Dumbbell)	2	12 reps	@7
5	Leg Extension	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Behind-the-Neck Push Press	2	15 reps	@7
2	One Arm Lateral Raise (Cable)	2	15 reps	@7
3	Single Arm Row (Dumbbell)	2	20 reps	@7
4	Lat Pulldown	2	15 reps	@7
5	Hammer Curl	2	15 reps	@7
6	21s (EZ Bar)	2	21 reps	@7

#	Exercise	Sets	Reps	Load
1	Leg Extension	2	20 reps	@7
2	Squat (Barbell)	2	15 reps	@7
3	Single Leg Press	2	15 reps	@7
4	Romanian Deadlift (Dumbbell)	2	15 reps	@7
5	Hamstring Curl	2	15 reps	@7

#	Exercise	Sets	Reps	Load
1	Bicep Curl (Barbell)	2	15 reps	@7
2	Alternating Dumbbell Curl	2	15 reps	@7
3	Preacher Curl (Dumbbell)	2	15 reps	@7
4	Seated Row (Cable)	2	15 reps	@7
5	Bent Over Row (Barbell)	2	15 reps	@7
6	Dip (Weighted)	2	15 reps	@7
7	Tricep Rope Push Down (Cable)	2	20 reps	@7

Weeks 2–12 are in the app

Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.

Common questions

Yes, Kong: Savage Size (Adapted) is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 12 weeks are fully unlocked.

This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.

Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.

Kong: Savage Size (Adapted) is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.

The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

Kong: Savage Size (Adapted) is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.

Get started

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Training logLog every set and track your weights automatically each session.

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