OUT NOW! "KONG: Savage Size in 12 Weeks" (All Sets and Reps Laid Out)

Introduction

This tutorial provides a comprehensive guide to the Kong program, a 12-week training regimen designed to enhance strength and size through a variety of movements and rep ranges. The program is accessible for free on the Boost Camp app, and an accompanying ebook offers deeper insights and variations. This guide will break down the program's structure, phases, and key exercises to help you maximize your training results.

Chapter 1: The Purpose of the Kong Program

• The Kong program addresses common training issues faced by many individuals.
• It emphasizes broad and developmental training rather than early specialization.
• The program is inspired by top strength athletes and incorporates a wide variety of movements.
• Focus on building overall strength and muscle size through high-volume workouts.

Chapter 2: Program Overview and Structure

• The Kong program is divided into three 4-week blocks, totaling 12 weeks.
• Each block focuses on different training methodologies to ensure comprehensive development.

Block 1: High Reps Across

• Focus: Base building with bodybuilding principles.
• Weekly Split:
  • Day 1: Triceps, Delts, Pecs
  • Day 2: Hamstrings, Quads
  • Day 3: Back Delts, Biceps
  • Day 4: Quads, Hamstrings
  • Day 5: Biceps, Back, Triceps

Key Exercises

• Day 1:
  • Jam Presses
  • French Presses
  • Incline Chest Press
• Day 2:
  • Romanian Deadlifts
  • Leg Presses
  • Walking Lunges
• Progression:
  • Start with 2 sets of 15 reps.
  • Increase to 3 sets in week 2, 4 sets in week 3, and adjust reps in week 4.

Block 2: Pyramids with Disadvantaged Movements

• Focus: Pyramidal training with emphasis on strength.
• Weekly Split:
  • Day 1: Shoulder Press and Accessories
  • Day 2: Stiff-Legged Deadlifts
  • Day 3: Rows and Biceps
  • Day 4: Close Grip Bench and Chest Isolation
  • Day 5: High Bar Squats and Accessories

Key Exercises

• Day 1:
  • Seated Military Press
  • Dumbbell Shoulder Press
  • Skull Crushers
• Progression:
  • Begin with high reps and gradually decrease reps while increasing weight.

Block 3: Reverse Pyramids with Overloaded Movements

• Focus: Heavy lifting with a reverse pyramid structure.
• Weekly Split:
  • Day 1: Push Press and Accessories
  • Day 2: Elevated Deadlifts
  • Day 3: Pendlay Rows and Chest
  • Day 4: Overloaded Squats

Key Exercises

• Day 1:
  • Push Press
  • Wide Bench Press
  • Pendlay Rows
• Progression:
  • Start with a top set, then drop weight for medium rep sets and finish with high rep sets.

Conclusion

The Kong program is a well-structured approach to building strength and muscle size through varied training methods. By following the outlined blocks and focusing on progression, you can achieve significant gains in strength and physique. Be sure to track your progress and adjust your efforts based on your recovery and performance. For more details, download the Kong program from the Boost Camp app and consider checking out the Kong ebook for additional insights and variations. Happy training!