KONG: Savage Size in 12 Weeks
by Alex Bromley
10,819 athletes joined
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
4.43
(1957 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
2
French Press
2
15
3
V-Handle Tricep Pushdown (Cable)
2
20
4
Front Raise
2
15
5
Upright Row (Barbell)
2
15
6
Incline Bench Press (Barbell)
2
15
7
Chest Press (Machine)
2
15
8
Cable Crossover
2
20
Day 1
1
JM Press
1
1
1
12
12
12
2
French Press
1
1
1
12
12
12
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15
15
15
4
Front Raise
1
1
1
12
12
12
5
Upright Row (Barbell)
1
1
1
12
12
12
6
Incline Bench Press (Barbell)
1
1
1
12
12
12
7
Chest Press (Machine)
1
1
1
12
12
12
8
Cable Crossover
1
1
1
15
15
15
Day 1
1
JM Press
1
1
2
12
12
12
2
French Press
1
1
1
12
12
12
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15
15
15
4
Front Raise
1
1
2
12
12
12
5
Upright Row (Barbell)
1
1
1
12
12
12
6
Incline Bench Press (Barbell)
1
1
1
12
12
12
7
Chest Press (Machine)
1
1
1
12
12
12
8
Cable Crossover
1
1
1
15
15
15
Day 1
1
JM Press
1
1
2
10
10
10
2
French Press
1
1
1
10
10
10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12
12
12
4
Front Raise
1
1
2
10
10
10
5
Upright Row (Barbell)
1
1
1
10
10
10
6
Incline Bench Press (Barbell)
1
1
1
10
10
10
7
Chest Press (Machine)
1
1
1
10
10
10
8
Cable Crossover
1
1
1
12
12
12
Day 1
1
Seated Military Press (Barbell)
2
1
1
1
12
10
8
5
2
Shoulder Press (Dumbbell)
1
1
1
12
10
8
3
Lateral Raise (Dumbbell)
1
1
1
12
10
8
4
Dips
1
1
1
12
10
8
5
Skull Crusher
1
1
1
12
10
8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12
10
8
Day 1
1
Seated Military Press (Barbell)
1
1
1
1
1
10
8
5
3
12
2
Shoulder Press (Dumbbell)
1
1
1
12
10
8
3
Lateral Raise (Dumbbell)
1
1
1
12
10
8
4
Dips
1
1
1
12
10
8
5
Skull Crusher
1
1
1
12
10
8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12
10
8
Day 1
1
Seated Military Press (Barbell)
1
2
1
1
1
10
8
5
3
12
2
Shoulder Press (Dumbbell)
1
1
1
1
10
8
6
12
3
Lateral Raise (Dumbbell)
1
1
1
1
10
8
6
12
4
Dips
1
1
1
1
10
8
6
12
5
Skull Crusher
1
1
1
1
10
8
6
12
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10
8
6
12
Day 1
1
Seated Military Press (Barbell)
2
2
1
1
8
5
3
12
2
Shoulder Press (Dumbbell)
1
1
1
1
10
8
6
12
3
Lateral Raise (Dumbbell)
1
1
1
1
10
8
6
12
4
Dips
1
1
1
1
10
8
6
12
5
Skull Crusher
1
1
1
1
10
8
6
12
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10
8
6
12
Day 1
1
Push Press (Barbell)
1
3
1
5
8
15
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
3
Dip (Weighted)
1
1
1
1
5
8
12
15
4
Skull Crusher
3
8
5
V-Handle Tricep Pushdown (Cable)
3
12
Day 1
1
Push Press (Barbell)
1
3
1
5
8
12
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
3
Dip (Weighted)
1
1
1
1
5
8
12
15
4
Skull Crusher
3
8
5
V-Handle Tricep Pushdown (Cable)
3
12
Day 1
1
Push Press (Barbell)
1
3
1
3
6
12
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
3
Dip (Weighted)
1
1
1
1
5
8
12
15
4
Skull Crusher
3
8
5
V-Handle Tricep Pushdown (Cable)
3
12
Day 1
1
Push Press (Barbell)
1
3
1
1
6
10
2
Seated Military Press (Barbell)
1
1
1
1
5
8
12
15
3
Dip (Weighted)
1
1
1
1
5
8
12
15
4
Skull Crusher
3
8
5
V-Handle Tricep Pushdown (Cable)
3
12
Day 2
1
Hamstring Curl
2
20
2
Romanian Deadlift (Barbell)
2
15
3
Leg Press
2
15
4
Walking Lunge (Dumbbell)
2
12
5
Leg Extension
2
15
Day 2
1
Hamstring Curl
1
1
1
15
15
15
2
Romanian Deadlift (Barbell)
1
1
1
12
12
12
3
Leg Press
1
1
1
12
12
12
4
Walking Lunge (Dumbbell)
1
1
1
12
12
12
5
Leg Extension
1
1
1
12
12
12
Day 2
1
Hamstring Curl
1
1
1
15
15
15
2
Romanian Deadlift (Barbell)
1
1
2
12
12
12
3
Leg Press
1
1
1
12
12
12
4
Walking Lunge (Dumbbell)
1
1
1
12
12
12
5
Leg Extension
1
1
2
12
12
12
Day 2
1
Hamstring Curl
1
1
1
12
12
12
2
Romanian Deadlift (Barbell)
1
1
2
10
10
10
3
Leg Press
1
1
1
10
10
10
4
Walking Lunge (Dumbbell)
1
1
1
10
10
10
5
Leg Extension
1
1
2
12
12
12
Day 2
1
Stiff Leg Deadlift
2
1
1
1
12
10
8
5
2
Back Extension (Weighted)
1
1
1
12
10
8
3
Leg Extension
1
1
1
12
10
8
4
Bulgarian Split Squat (Barbell)
1
1
1
12
10
8
5
Leg Press
1
1
1
12
10
8
6
Hamstring Curl
1
1
1
12
10
8
Day 2
1
Stiff Leg Deadlift
1
1
1
1
1
10
8
5
3
12
2
Back Extension (Weighted)
1
1
1
12
10
8
3
Leg Extension
1
1
1
12
10
8
4
Bulgarian Split Squat (Barbell)
1
1
1
12
10
8
5
Leg Press
1
1
1
12
10
8
6
Hamstring Curl
1
1
1
12
10
8
Day 2
1
Stiff Leg Deadlift
1
2
1
1
1
10
8
5
3
12
2
Back Extension (Weighted)
1
1
1
1
10
8
6
12
3
Leg Extension
1
1
1
1
10
8
6
12
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10
8
6
12
5
Leg Press
1
1
1
1
10
8
6
12
6
Hamstring Curl
1
1
1
1
10
8
6
12
Day 2
1
Stiff Leg Deadlift
2
2
1
1
8
5
3
12
2
Back Extension (Weighted)
1
1
1
1
10
8
6
12
3
Leg Extension
1
1
1
1
10
8
6
12
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10
8
6
12
5
Leg Press
1
1
1
1
10
8
6
12
6
Hamstring Curl
1
1
1
1
10
8
6
12
Day 2
1
13" Deadlift
1
3
1
5
8
15
2
Paused Good Morning
1
1
1
1
5
8
12
15
3
Step-Up (Weighted)
3
8
4
Back Extension (Weighted)
3
12
Day 2
1
13" Deadlift
1
3
1
5
8
12
2
Paused Good Morning
1
1
1
1
5
8
12
15
3
Step-Up (Weighted)
3
8
4
Back Extension (Weighted)
3
12
Day 2
1
13" Deadlift
1
3
1
3
6
12
2
Paused Good Morning
1
1
1
1
5
8
12
15
3
Step-Up (Weighted)
3
8
4
Back Extension (Weighted)
3
12
Day 2
1
13" Deadlift
1
3
1
1
6
10
2
Paused Good Morning
1
1
1
1
5
8
12
15
3
Step-Up (Weighted)
3
8
4
Back Extension (Weighted)
3
12
Day 3
1
Behind-the-Neck Push Press
2
15
2
One Arm Lateral Raise (Cable)
2
15
3
Single Arm Row (Dumbbell)
2
20
4
Lat Pulldown
2
15
5
Hammer Curl
2
15
6
21s (EZ Bar)
2
21
Day 3
1
Behind-the-Neck Push Press
1
1
1
12
12
12
2
One Arm Lateral Raise (Cable)
1
1
1
12
12
12
3
Single Arm Row (Dumbbell)
1
1
1
15
15
15
4
Lat Pulldown
1
1
1
12
12
12
5
Hammer Curl
1
1
1
12
12
12
6
21s (EZ Bar)
1
1
1
21
21
21
Day 3
1
Behind-the-Neck Push Press
1
1
2
12
12
12
2
One Arm Lateral Raise (Cable)
1
1
1
12
12
12
3
Single Arm Row (Dumbbell)
1
1
1
15
15
15
4
Lat Pulldown
1
1
2
12
12
12
5
Hammer Curl
1
1
1
12
12
12
6
21s (EZ Bar)
1
1
1
21
21
21
Day 3
1
Behind-the-Neck Push Press
1
1
2
12
12
12
2
One Arm Lateral Raise (Cable)
1
1
1
12
12
12
3
Single Arm Row (Dumbbell)
1
1
1
15
15
15
4
Lat Pulldown
1
1
2
12
12
12
5
Hammer Curl
1
1
1
12
12
12
6
21s (EZ Bar)
1
1
1
21
21
21
Day 3
1
Bent Over Row (Barbell)
2
1
1
1
12
10
8
5
2
Seated Wide-Grip Row (Cable)
1
1
1
12
10
8
3
Lat Pulldown (Single Arm)
1
1
1
12
10
8
4
Pullover (Dumbbell)
1
1
1
12
10
8
5
Preacher Curl (Barbell)
1
1
1
12
10
8
6
Alternating Dumbbell Curl
1
1
1
12
10
8
7
Bicep Curl (Cable)
1
1
1
12
10
8
Day 3
1
Bent Over Row (Barbell)
1
1
1
1
1
10
8
5
3
12
2
Seated Wide-Grip Row (Cable)
1
1
1
12
10
8
3
Lat Pulldown (Single Arm)
1
1
1
12
10
8
4
Pullover (Dumbbell)
1
1
1
12
10
8
5
Preacher Curl (Barbell)
1
1
1
12
10
8
6
Alternating Dumbbell Curl
1
1
1
12
10
8
7
Bicep Curl (Cable)
1
1
1
12
10
8
Day 3
1
Bent Over Row (Barbell)
1
2
1
1
1
10
8
5
3
12
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10
8
6
12
3
Lat Pulldown (Single Arm)
1
1
1
1
10
8
6
12
4
Pullover (Dumbbell)
1
1
1
1
10
8
6
12
5
Preacher Curl (Barbell)
1
1
1
1
10
8
6
12
6
Alternating Dumbbell Curl
1
1
1
1
10
8
6
12
7
Bicep Curl (Cable)
1
1
1
1
10
8
6
12
Day 3
1
Bent Over Row (Barbell)
2
2
1
1
8
5
3
12
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10
8
6
12
3
Lat Pulldown (Single Arm)
1
1
1
1
10
8
6
12
4
Pullover (Dumbbell)
1
1
1
1
10
8
6
12
5
Preacher Curl (Barbell)
1
1
1
1
10
8
6
12
6
Alternating Dumbbell Curl
1
1
1
1
10
8
6
12
7
Bicep Curl (Cable)
1
1
1
1
10
8
6
12
Day 3
1
Pendlay Row
1
3
1
5
8
15
2
T-Bar Row
1
1
1
1
5
8
12
15
3
Behind-the-Neck Lat Pulldown
3
8
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
5
Alternating Dumbbell Curl
3
8
Day 3
1
Pendlay Row
1
3
1
5
8
12
2
T-Bar Row
1
1
1
1
5
8
12
15
3
Behind-the-Neck Lat Pulldown
3
8
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
5
Alternating Dumbbell Curl
3
8
Day 3
1
Pendlay Row
1
3
1
3
6
12
2
T-Bar Row
1
1
1
1
5
8
12
15
3
Behind-the-Neck Lat Pulldown
3
8
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
5
Alternating Dumbbell Curl
3
8
Day 3
1
Pendlay Row
1
3
1
1
6
10
2
T-Bar Row
1
1
1
1
5
8
12
15
3
Behind-the-Neck Lat Pulldown
3
8
4
Bicep Curl (Barbell)
1
1
1
1
5
8
12
15
5
Alternating Dumbbell Curl
3
8
Day 4
1
Leg Extension
2
20
2
Squat (Barbell)
2
15
3
Back Extension (Weighted)
2
15
4
Single Leg Press
2
15
5
Hamstring Curl
2
15
Day 4
1
Leg Extension
1
1
1
15
15
15
2
Squat (Barbell)
1
1
1
12
12
12
3
Back Extension (Weighted)
1
1
1
12
12
12
4
Single Leg Press
1
1
1
12
12
12
5
Hamstring Curl
1
1
1
12
12
12
Day 4
1
Leg Extension
1
1
1
15
15
15
2
Squat (Barbell)
1
1
2
12
12
12
3
Back Extension (Weighted)
1
1
1
12
12
12
4
Single Leg Press
1
1
1
12
12
12
5
Hamstring Curl
1
1
2
12
12
12
Day 4
1
Leg Extension
1
1
1
15
15
15
2
Squat (Barbell)
1
1
2
12
12
12
3
Back Extension (Weighted)
1
1
1
12
12
12
4
Single Leg Press
1
1
1
12
12
12
5
Hamstring Curl
1
1
2
12
12
12
Day 4
1
Bench Press (Close Grip)
2
1
1
1
12
10
8
5
2
Incline Bench Press (Barbell)
1
1
1
12
10
8
3
Chest Press (Machine)
1
1
1
12
10
8
4
Chest Fly (Dumbbell)
1
1
1
12
10
8
5
Seated Dip (Machine)
1
1
1
12
10
8
6
Overhead Extension (Dumbbell)
1
1
1
12
10
8
Day 4
1
Bench Press (Close Grip)
1
1
1
1
1
10
8
5
3
12
2
Incline Bench Press (Barbell)
1
1
1
12
10
8
3
Chest Press (Machine)
1
1
1
12
10
8
4
Chest Fly (Dumbbell)
1
1
1
12
10
8
5
Seated Dip (Machine)
1
1
1
12
10
8
6
Overhead Extension (Dumbbell)
1
1
1
12
10
8
Day 4
1
Bench Press (Close Grip)
1
2
1
1
1
10
8
5
3
12
2
Incline Bench Press (Barbell)
1
1
1
1
10
8
6
12
3
Chest Press (Machine)
1
1
1
1
10
8
6
12
4
Chest Fly (Dumbbell)
1
1
1
1
10
8
6
12
5
Seated Dip (Machine)
1
1
1
1
10
8
6
12
6
Overhead Extension (Dumbbell)
1
1
1
1
10
8
6
12
Day 4
1
Bench Press (Close Grip)
2
2
1
1
8
5
3
12
2
Incline Bench Press (Barbell)
1
1
1
1
10
8
6
12
3
Chest Press (Machine)
1
1
1
1
10
8
6
12
4
Chest Fly (Dumbbell)
1
1
1
1
10
8
6
12
5
Seated Dip (Machine)
1
1
1
1
10
8
6
12
6
Overhead Extension (Dumbbell)
1
1
1
1
10
8
6
12
Day 4
1
Bench Press (Wide Grip)
1
3
1
5
8
15
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
3
Bench Press (Dumbbell)
3
8
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
5
Tricep Rope Push Down (Cable)
3
12
Day 4
1
Bench Press (Wide Grip)
1
3
1
5
8
12
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
3
Bench Press (Dumbbell)
3
8
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
5
Tricep Rope Push Down (Cable)
3
12
Day 4
1
Bench Press (Wide Grip)
1
3
1
3
6
12
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
3
Bench Press (Dumbbell)
3
8
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
5
Tricep Rope Push Down (Cable)
3
12
Day 4
1
Bench Press (Wide Grip)
1
3
1
1
6
10
2
Floor Press (Barbell)
1
1
1
1
5
8
12
15
3
Bench Press (Dumbbell)
3
8
4
Seated Dip (Machine)
1
1
1
1
5
8
12
15
5
Tricep Rope Push Down (Cable)
3
12
Day 5
1
Bicep Curl (Barbell)
2
15
2
Alternating Dumbbell Curl
2
15
3
Concentration Curl
2
15
4
Seated Row (Cable)
2
15
5
High Row
2
15
6
Dip (Weighted)
2
15
7
Tricep Rope Push Down (Cable)
2
20
Day 5
1
Bicep Curl (Barbell)
1
1
1
12
12
12
2
Alternating Dumbbell Curl
1
1
1
12
12
12
3
Concentration Curl
1
1
1
12
12
12
4
Seated Row (Cable)
1
1
1
12
12
12
5
High Row
1
1
1
12
12
12
6
Dip (Weighted)
1
1
1
12
12
12
7
Tricep Rope Push Down (Cable)
1
1
1
15
15
15
Day 5
1
Bicep Curl (Barbell)
1
1
2
12
12
12
2
Alternating Dumbbell Curl
1
1
1
12
12
12
3
Concentration Curl
1
1
1
12
12
12
4
Seated Row (Cable)
1
1
1
12
12
12
5
High Row
1
1
1
12
12
12
6
Dip (Weighted)
1
1
2
12
12
12
7
Tricep Rope Push Down (Cable)
1
1
1
15
15
15
Day 5
1
Bicep Curl (Barbell)
1
1
2
12
12
12
2
Alternating Dumbbell Curl
1
1
1
12
12
12
3
Concentration Curl
1
1
1
12
12
12
4
Seated Row (Cable)
1
1
1
12
12
12
5
High Row
1
1
1
12
12
12
6
Dip (Weighted)
1
1
2
12
12
12
7
Tricep Rope Push Down (Cable)
1
1
1
15
15
15
Day 5
1
High Bar Squat (Barbell)
2
1
1
1
12
10
8
5
2
Hack Squat
1
1
1
12
10
8
3
Step-Up (Weighted)
1
1
1
12
10
8
4
Romanian Deadlift (Dumbbell)
1
1
1
12
10
8
5
Back Extension (Weighted)
1
1
1
12
10
8
Day 5
1
High Bar Squat (Barbell)
1
1
1
1
1
10
8
5
3
12
2
Hack Squat
1
1
1
12
10
8
3
Step-Up (Weighted)
1
1
1
12
10
8
4
Romanian Deadlift (Dumbbell)
1
1
1
12
10
8
5
Back Extension (Weighted)
1
1
1
12
10
8
Day 5
1
High Bar Squat (Barbell)
1
2
1
1
1
10
8
5
3
12
2
Hack Squat
1
1
1
1
10
8
6
12
3
Step-Up (Weighted)
1
1
1
1
10
8
6
12
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10
8
6
12
5
Back Extension (Weighted)
1
1
1
1
10
8
6
12
Day 5
1
High Bar Squat (Barbell)
2
2
1
1
8
5
3
12
2
Hack Squat
1
1
1
1
10
8
6
12
3
Step-Up (Weighted)
1
1
1
1
10
8
6
12
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10
8
6
12
5
Back Extension (Weighted)
1
1
1
1
10
8
6
12
Day 5
1
Squat (Low Bar)
1
3
1
5
8
15
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
3
Single Leg Press
1
1
1
1
5
8
12
15
4
Leg Extension
3
8
Day 5
1
Squat (Low Bar)
1
3
1
5
8
12
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
3
Single Leg Press
1
1
1
1
5
8
12
15
4
Leg Extension
3
8
Day 5
1
Squat (Low Bar)
1
3
1
3
6
12
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
3
Single Leg Press
1
1
1
1
5
8
12
15
4
Leg Extension
3
8
Day 5
1
Squat (Low Bar)
1
3
1
1
6
10
2
Front Squat (Barbell)
1
1
1
1
5
8
12
15
3
Single Leg Press
1
1
1
1
5
8
12
15
4
Leg Extension
3
8
What People Are Saying(1957 ratings)
Only ratings with written feedback are displayed here.
4.43/ 5
Mario R.Age 47, Man
2 days ago
Put the time in, grind, results follow with consistency.
Richardd B.Age 37, Man
3 days ago
RPE 9 for multiple sets it’s an overkill and numbers have to constantly readjust. Maybe something simpler
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.