Singh S.

Cesar T.

Shawn  P.

Angela N.

Scott B.

Kealan  W.

Alex W.

john B.

Mich M.

Jacob L.

KONG is a 12-week program to build some serious <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/does-strength-matter-for-muscle-gain">size</a>, 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: Volumizing5-day <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-bodybuilding-training-programs">bodybuilding</a> split that hits each body part twice a week. You'll be hitting weak points first, like triceps before delts and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/best-chest-exercises-size">chest</a>.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 <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/high-intensity-vs-high-volume-training">high volume training</a>.Week 5-8: PyramidsNow you'll reap the benefits of the high volume work from the previous block by focusing on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/compound-vs-isolation-exercises">compound lifts</a> first before accessories.The compounds will be underload variations (like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/benefits-of-close-grip-bench-press">close grip bench</a> and stiff leg <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/romanian-deadlift-vs-deadlift">deadlifts</a>), 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 PyramidNow 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.

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:<ul><li>Week 1-4: Volumizing</li><li>Week 5-8: Pyramids</li><li>Week 9-12: Reverse Pyramid</li></ul>Learn more about the program below.

KONG: Savage Size in 12 Weeks

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Volumizing

Week 1

Bromley Program Intro

Week 2

Week 3

Week 4

Pyramids

Reverse Pyramids

JM Press

French Press

V-Handle Tricep Pushdown (Cable)

Front Raise

Upright Row (Barbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Cable Crossover

Hamstring Curl

Romanian Deadlift (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Leg Extension

Behind-the-Neck Push Press

One Arm Lateral Raise (Cable)

Single Arm Row (Dumbbell)

Lat Pulldown

Hammer Curl

21s (EZ Bar)

Squat (Barbell)

Back Extension (Weighted)

Single Leg Press

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Concentration Curl

Seated Row (Cable)

High Row

Dip (Weighted)

Tricep Rope Push Down (Cable)

Seated Military Press (Barbell)

Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Dips

Skull Crusher

Stiff Leg Deadlift

Bulgarian Split Squat (Barbell)

Bent Over Row (Barbell)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Single Arm)

Pullover (Dumbbell)

Preacher Curl (Barbell)

Bicep Curl (Cable)

Bench Press (Close Grip)

Chest Fly (Dumbbell)

Seated Dip (Machine)

Overhead Extension (Dumbbell)

High Bar Squat (Barbell)

Hack Squat

Step-Up (Weighted)

Romanian Deadlift (Dumbbell)

Push Press (Barbell)

13" Deadlift

Paused Good Morning

Pendlay Row

T-Bar Row

Behind-the-Neck Lat Pulldown

Bench Press (Wide Grip)

Floor Press (Barbell)

Bench Press (Dumbbell)

Squat (Low Bar)

Front Squat (Barbell)

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