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Kong Phase 1
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Kong Phase 1 routine by rybearofd is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Four week block.
Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Barbell JM Press
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Shoulder shocker
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 14 Reps
Day 2
New Workout
Est. 0 min
9 exercises
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Barbell Squat
4 Sets x 10 Reps
Side Plank
4 Sets x 60 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Plank
3 Sets
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
8 exercises
Leverage Shoulder Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 14 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell curl 21s
3 Sets x 21 Reps
Day 4
New Workout
Est. 0 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
belt squat
3 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Day 5
New Workout
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 14 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Shoulder shocker
3 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Incline Curl
2 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 15 Reps
