Kong: Savage Size (Adapted)

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.

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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

JM Press

French Press

V-Handle Tricep Pushdown (Cable)

Front Raise

Upright Row (Barbell)

Incline Bench Press (Barbell)

Chest Press (Machine)

Cable Crossover

Chest + Triceps

Hamstring Curl

Romanian Deadlift (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Leg Extension

Legs

Behind-the-Neck Push Press

One Arm Lateral Raise (Cable)

Single Arm Row (Dumbbell)

Lat Pulldown

Hammer Curl

21s (EZ Bar)

Back + Biceps

Squat (Barbell)

Single Leg Press

Romanian Deadlift (Dumbbell)

Bicep Curl (Barbell)

Alternating Dumbbell Curl

Preacher Curl (Dumbbell)

Seated Row (Cable)

Bent Over Row (Barbell)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Arms

Seated Hamstring Curl

Seated Military Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher (EZ-Bar)

Shoulders + Triceps

Stiff Leg Deadlift

Good Morning

Bulgarian Split Squat (Smith Machine)

Seated Wide-Grip Row (Cable)

Lat Pulldown (Single Arm)

Pullover (Dumbbell)

Preacher Curl (Barbell)

Bicep Curl (Cable)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Overhead Extension (Dumbbell)

High Bar Squat (Barbell)

Hack Squat (Smith Machine)

Hip Thrust (Barbell)

Kettlebell Swing

Push Press (Barbell)

Skull Crusher (Dumbbell)

Deadlift (Barbell)

Posterior chain

Pendlay Row

Chest Supported Row (Dumbbell)

Behind-the-Neck Lat Pulldown

Bench Press (Wide Grip)

Floor Press (Barbell)

Bench Press (Dumbbell)

Push Up

Squat (Low Bar)

Week 1-4: Volumizing

Week 5-8: Pyramids

Reverse Pyramids

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