KONG: Savage Size in 12 Weeks
by Alex Bromley
13,738 athletes joined
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
4.39
(776 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
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Days Per Week5 days
- Time Per Workout75 minutes
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
15 reps
RPE 7
2
French Press
2
15 reps
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
20 reps
RPE 7
4
Front Raise
2
15 reps
RPE 7
5
Upright Row (Barbell)
2
15 reps
RPE 7
6
Incline Bench Press (Barbell)
2
15 reps
RPE 7
7
Chest Press (Machine)
2
15 reps
RPE 7
8
Cable Crossover
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
2
French Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Front Raise
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
6
Incline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
7
Chest Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
8
Cable Crossover
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Dips
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Dips
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Dips
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Skull Crusher
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Shoulder Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Dips
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Skull Crusher
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
V-Handle Tricep Pushdown (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Skull Crusher
3
8 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Skull Crusher
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Skull Crusher
3
8 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Seated Military Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Dip (Weighted)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Skull Crusher
3
8 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
20 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
15 reps
RPE 7
3
Leg Press
2
15 reps
RPE 7
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
5
Leg Extension
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
3
Leg Press
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
4
Walking Lunge (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 5
RPE 7
RPE 10
5
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Hamstring Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Leg Extension
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Leg Press
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Hamstring Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Step-Up (Weighted)
3
8 reps
RPE 7
4
Back Extension (Weighted)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8
4
Back Extension (Weighted)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
13" Deadlift
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Paused Good Morning
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Step-Up (Weighted)
3
8 reps
RPE 9
4
Back Extension (Weighted)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
2
15 reps
RPE 7
2
One Arm Lateral Raise (Cable)
2
15 reps
RPE 7
3
Single Arm Row (Dumbbell)
2
20 reps
RPE 7
4
Lat Pulldown
2
15 reps
RPE 7
5
Hammer Curl
2
15 reps
RPE 7
6
21s (EZ Bar)
2
21 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Behind-the-Neck Push Press
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
One Arm Lateral Raise (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Single Arm Row (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
4
Lat Pulldown
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hammer Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
21s (EZ Bar)
1
1
1
21 reps
21 reps
21 reps
RPE 5
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Lat Pulldown (Single Arm)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Preacher Curl (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Alternating Dumbbell Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Seated Wide-Grip Row (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Pullover (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Preacher Curl (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Alternating Dumbbell Curl
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 7
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Alternating Dumbbell Curl
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 8
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Alternating Dumbbell Curl
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
T-Bar Row
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Behind-the-Neck Lat Pulldown
3
8 reps
RPE 9
4
Bicep Curl (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Alternating Dumbbell Curl
3
8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
20 reps
RPE 7
2
Squat (Barbell)
2
15 reps
RPE 7
3
Back Extension (Weighted)
2
15 reps
RPE 7
4
Single Leg Press
2
15 reps
RPE 7
5
Hamstring Curl
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
2
Squat (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Back Extension (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Single Leg Press
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
Hamstring Curl
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Overhead Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Chest Fly (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Seated Dip (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Overhead Extension (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Chest Press (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Chest Fly (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Seated Dip (Machine)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
6
Overhead Extension (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Floor Press (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Bench Press (Dumbbell)
3
8 reps
RPE 9
4
Seated Dip (Machine)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
2
15 reps
RPE 7
2
Alternating Dumbbell Curl
2
15 reps
RPE 7
3
Concentration Curl
2
15 reps
RPE 7
4
Seated Row (Cable)
2
15 reps
RPE 7
5
High Row
2
15 reps
RPE 7
6
Dip (Weighted)
2
15 reps
RPE 7
7
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
High Row
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
High Row
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
2
Alternating Dumbbell Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
3
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
5
High Row
1
1
1
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
6
Dip (Weighted)
1
1
2
12 reps
12 reps
12 reps
RPE 5
RPE 7
RPE 10
7
Tricep Rope Push Down (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 5
RPE 7
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
1
1
12 reps
10 reps
8 reps
5 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Back Extension (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
2
1
1
1
10 reps
8 reps
5 reps
3 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Hack Squat
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Step-Up (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
2
1
1
8 reps
5 reps
3 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Step-Up (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
5
Back Extension (Weighted)
1
1
1
1
10 reps
8 reps
6 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
5 reps
8 reps
15 reps
RPE 7
RPE 7
RPE 7
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
5 reps
8 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
3 reps
6 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Leg Extension
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
3
1
1 reps
6 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Front Squat (Barbell)
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
3
Single Leg Press
1
1
1
1
5 reps
8 reps
12 reps
15 reps
RPE 9
RPE 9
RPE 9
RPE 9
4
Leg Extension
3
8 reps
RPE 9
WHAT PEOPLE ARE SAYING(776 ratings)
Only ratings with written feedback are displayed here.
4.39 / 5
Anton V.Age 30, Man
a day ago
9 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Good program, variation in exercises between blocks keeps training fun & varied. Strengths of this program is development of posterior chain + shoulders. Weakness would be development of chest. I think the program could benefit from a higher chest training volume. Overall, very pleased with the results. I feel overall, stronger and more balanced muscularly than I ever have before. I have also remained injury free throughout the program. I had a close call around week 8 or so though. All of the single leg exercises, Bulgarian split squats, and step-ups was really heavy on the knees. Took one week off and increased food intake and sleep. Injury didn’t develop. Would recommend this program for sure.
john B.Man
2 days ago
5 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
No modifications
Good program to build lean mass. Mixed with regular intense conditioning
KONG is a 12-week program to build some serious 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.