TIER 1 STRENGTH
BodybuildingKing Kong is a no-compromise strength and size training system built for operators and bodybuilders who demand real results. Designed around proven set and rep schemes, King Kong uses strategic overload, calculated volume, and precision exercise selection to force growth and power. Every session is purposeful—each movement tested, each protocol refined. This is not a cookie-cutter plan. It’s a battle-tested blueprint for building mass and dominating performance. If you’re ready to train with intent, break plateaus, and look the part—King Kong delivers.
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Hip Series 1
5 reps (to your breath) Hip Bridge w Pull-over 90/90 w Torso Lean 90/90 Raise Quadruped Glute Stretch (aka Half pigeon) Lateral Lunge Squat to Hamstring Down Dog w Calf Pedal World's Greatest Stretch
Prep
B
Shoulder Series 1
1 set of 5-10 reps of each Kneeling Shoulder Taps Kneeling Reach Through Seated crosslegged crescent lat stretch Y, T, W (with 5lb plates or TRX) 90 degree pull, rotate and press (with 5lb plates) Internal and external rotations (with 5lb plates or bands) Band pullapart
C1
Bench Press
3 x 5 @ 80 %
C2
Lat Pulldown
3 x 10
D1
DB Incline Bench Press
3 x 5
D2
Preacher Curl
3 x 10
E1
Belt Squat (Pit Shark)
3 x 5
E2
Staggered RDL
3 x 5
F
Repetition Sprints
5 x 1 @ 10
Prep
A
Hip Series 1
5 reps (to your breath) Hip Bridge w Pull-over 90/90 w Torso Lean 90/90 Raise Quadruped Glute Stretch (aka Half pigeon) Lateral Lunge Squat to Hamstring Down Dog w Calf Pedal World's Greatest Stretch
Prep
B
Shoulder Series 1
1 set of 5-10 reps of each Kneeling Shoulder Taps Kneeling Reach Through Seated crosslegged crescent lat stretch Y, T, W (with 5lb plates or TRX) 90 degree pull, rotate and press (with 5lb plates) Internal and external rotations (with 5lb plates or bands) Band pullapart
C1
Back Squat
3 x 5 @ 80 %
C2
TRX Knees to Chest
3 x 15
C3
Glute-Ham Raise
3 x 10
D1
Split Squat
3 x 5
D2
OH Sit Up
3 x 10
D3
Barbell Hip Thrust
3 x 10
E1
Seated Row
3 x 8
E2
Alternating DB Hammer Curl
3 x 8
A
Carries (Lactic Capacity)
3 x 0:30
Prep
A
Hip Series 1
5 reps (to your breath) Hip Bridge w Pull-over 90/90 w Torso Lean 90/90 Raise Quadruped Glute Stretch (aka Half pigeon) Lateral Lunge Squat to Hamstring Down Dog w Calf Pedal World's Greatest Stretch
Prep
B
Shoulder Series 1
1 set of 5-10 reps of each Kneeling Shoulder Taps Kneeling Reach Through Seated crosslegged crescent lat stretch Y, T, W (with 5lb plates or TRX) 90 degree pull, rotate and press (with 5lb plates) Internal and external rotations (with 5lb plates or bands) Band pullapart
C1
Bent Over Row
3 x 5
C2
DB Floor Press
3 x 5
D1
Chin-Up
3 x 8
D2
Tricep Rope Pulldowns
3 x 12
E1
DB Pullover
3 x 8
E2
DB Lateral Raise
3 x 8
F
Intervals
6 x 40 @ 7
A
Heavy Prowler Push
5 x 0:15
Prep
A
Hip Series 1
5 reps (to your breath) Hip Bridge w Pull-over 90/90 w Torso Lean 90/90 Raise Quadruped Glute Stretch (aka Half pigeon) Lateral Lunge Squat to Hamstring Down Dog w Calf Pedal World's Greatest Stretch
Prep
B
Shoulder Series 1
1 set of 5-10 reps of each Kneeling Shoulder Taps Kneeling Reach Through Seated crosslegged crescent lat stretch Y, T, W (with 5lb plates or TRX) 90 degree pull, rotate and press (with 5lb plates) Internal and external rotations (with 5lb plates or bands) Band pullapart
C1
RDL
3 x 5
C2
Barbell Roll Outs
3 x 10
D1
Front Squat
3 x 5
D2
Power Plank
3 x 10
E1
Glute-Ham Raise
3 x 10
E2
Prowler Push
3 x 80 @ 90 lb
F1
Seated High Row
3 x 10
F2
Seated Incline DB Curls
3 x 10
Prep
A
Hip Series 1
5 reps (to your breath) Hip bridge w pull-over 90/90 w torso lean 90/90 raise Quadruped glute stretch (Half pigeon) Lateral lunge Squat to hamstring Down dog w calf pedal World's Greatest Stretch
Prep
B
Shoulder Series 1
1 set of 5-10 reps of each Kneeling Shoulder Taps Kneeling Reach Through Seated crosslegged crescent lat stretch Y, T, W (with 5lb plates or TRX) 90 degree pull, rotate and press (with 5lb plates) Internal and external rotations (with 5lb plates or bands) Band pullapart
C1
Shoulder Press
3 x 5
C2
Trap Bar Carry
3 x 80 @ 90 lb
D1
DB NG High Incline Press
3 x 5
D2
Pull-Up
3 x 8
E1
DB Lateral Raise
3 x 10
E2
Rope Facepull
3 x 10
Conditioning
F
Maintain heart rate between 140-150bpm for 30 mins
King Kong isn’t just a program—it’s a standard. By the end, you won’t just see the difference—you’ll feel it in your strength, your size, and your mindset. If you committed fully, you’ve built more than muscle—you’ve built dominance. This is the foundation
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