744 reviews for KONG: Savage Size in 12 Weeks
KONG by Alex Bromley is a free 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
Learn more about the program below.
Philip Shaji
Man, 263 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Great program
Dan W.
Man, 4412 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
First two phases were great and I would do them again. I would skip the last phase if I do this program again. Heavy lower back two days in a row seemed counterproductive. I can honestly say the last phase was the worst exercise program I’ve done. But the first two phases were great .
C G.
Man12 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Very well written program. My goals were to build muscle and strength and this program is the best I’ve encountered to improve both of those at the same time. Bench went from 135kg to 150kg, squat from 175 to 190 and deadlift from 200 to 210. Deadlift didn’t improve as much due to the program mainly focusing on RDLs and block pulls but will set up my deadlifting for the future well.
Justin gumlaw
Man, 3412 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Just finished the last day of this program amazing results for a beginner. Always something interesting and changing things up.
Jarod McKeen
Man, 333 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
After week 4, I see solid results. Definitely recommend
Quang Huy
Man, 3012 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
This is pretty inferior in terms of both strength and hypertrophy compared to Bullmastiff. The first block was great, it targets the often neglected muscles and I can see the improvements. The second and third blocks are just not very well structured. For a hypertrophy program, biceps and side/rear delts works are very lacking, especially in the last block. You had to manually add them in. IMO, the best hypertrophy program from Bromley is just the base phase of Bullmastiff + a bro day.
Keaton W.
Man, 257 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Volume and pyramids for me personally this style of training is best for me it may or may not be for you if your body does not respond well to lots of volume
Chris L.
Man, 385 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Good program. Worth taking the 1st week of each 4 week set to realistically work out weight needed for proper form and technique. In on week 6 and have gone from medium t shirts fitting loose to large fitting tight. If you do it properly and eat a large calorie surplus you’ll grow noticeably each week. Really good program 👍
Man, 30
3 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Not for beginners. The volume is more suited for an intermediate/advanced lifter. Program will leave you sweaty and exhausted. Exactly what I wanted.
Eric D.
Man, 2812 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
Man this thing will kick your ass. You only get what you put into it. Just finished and damn I gotta say I'm happy with the results. Going again for round 2! 9/10 Pros: pretty consistent, good pyramids Cons: some of the workouts have bad examples, had to swap some exercises to my liking.