Workout Block1Day1
Session 1This workout’s sets follow from your answers on the day.
Kong — Savage Size in Twelve Weeks
Twelve weeks of five muscle-building workouts increase volume, then add heavier descending-rep sets in the later phases.
Not sure it’s for you? See programs like it, ranked for you →Your numbers
Worked out for an example lifter who squats 100 kg × 5, benches 75 kg × 5, deadlifts 130 kg × 5 and presses 50 kg × 5. Change any number to see your own.
Details
The program’s usual settings
Week by week
Every workout, as Catalyst would give it to you.
Kong — Savage Size in Twelve Weeks asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | Block1Day1 | Block1Day2 | Block1Day3 | Block1Day4 | Block1Day5 |
| 2 | Block1Day1 | Block1Day2 | Block1Day3Count3 | Block1Day4 | Block1Day5 |
| 3 | Block1Day1 | Block1Day2 | Block1Day3Count4 | Block1Day4 | Block1Day5 |
| 4 | Block1Day1 | Block1Day2 | Block1Day3Count4 | Block1Day4 | Block1Day5 |
| 5 | Block2Day1 | Block2Day2 | Block2Day3 | Block2Day4 | Block2Day5 |
| 6 | Block2Day1 | Block2Day2 | Block2Day3 | Block2Day4 | Block2Day5 |
| 7 | Block2Day1 | Block2Day2 | Block2Day3 | Block2Day4 | Block2Day5 |
| 8 | Block2Day1 | Block2Day2 | Block2Day3 | Block2Day4 | Block2Day5 |
| 9 | Block3Day1 | Block3Day2 | Block3Day3 | Block3Day4 | Block3Day5 |
| 10 | Block3Day1 | Block3Day2 | Block3Day3 | Block3Day4 | Block3Day5 |
| 11 | Block3Day1 | Block3Day2 | Block3Day3 | Block3Day4 | Block3Day5 |
| 12 | Block3Day1 | Block3Day2 | Block3Day3 | Block3Day4 | Block3Day5 |
How it works
The program’s own rules, as Catalyst runs them.
Train five times a week for three four-week blocks. In the first block, do isolation work before compounds, building from two sets to three and then four. In the second, use main-lift pyramids and finish with a rep-out aiming near twelve. In the last, use overload variations, repeated back-off sets and a burnout. Choose any weights without set targets by feel and keep a training log of your repetitions.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Adjustable bench
- Barbell
- Cable stack
- Chest press machine
- Seated dip machine
- Dumbbells
- EZ curl bar
- Flat bench
- Glute-ham developer
- Hack squat machine
- Lat pulldown machine
- Leg extension machine
- Leg press machine
- Lever row machine
- Parallel bars
- Elevated deadlift pulling blocks
- Squat rack
- Stable exercise step
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Kong — Savage Size in Twelve Weeks in Catalyst
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