908 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.
Braydon S.
Man, 273 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I had to modify some exercises due to lack of equipment but kept all of the same movement patterns. After 3 weeks i have stretch marks all over my arms, chest, back, and legs! The variety of exercises keeps it exciting. Highly recommend this program for someone who isn't used to high volume work like me.
William
Man, 323 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
4 weeks in and having a blast. The sheer volume is difficult to get used to, but if you can struggle bus through the first 2 weeks, it's totally worth it. A few small changes like swapping Incline Barbell Bench for Incline Dumbbell Bench. Only big change was replacing leg press with other stuff that suits my needs better, and because TBH I just hate the leg press. Will update my review when I finish all 12 weeks.
Tyrone B.
Man, 513 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program for intermediate level
Michael B.
Man, 443 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Great program to break training monotony from just SBD training. Sneak it in once in awhile.
Brandon Knight
Man, 2710 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
The first 9 weeks are absolutely killer. Fantastic variety and a good quantity of exercises. At a good pace the first 9 weeks were a solid 45~1 hour in the gym, that being said this program is almost ruined by the last 3 weeks. It’s a very odd and small amount of exercises that have me doing a work out in 20 min and leaving feeling like I didn’t do a whole lot. I’ll be finishing then only completing to 9 weeks from now on.
Gustaf H.
Man, 233 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
It’s good but wow what an absolute turnaround from the volume in bullmastif. I was forced to do som modifications du to a lack of equipment in the gym 10/10 otherwise.
Daniel L.
Man, 363 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Wish some different exercises would be included every now and then to spice things up
Diego G.
Man, 565 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I like routine-exercise-changes from time to time.
Steve-o
Man, 423 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Too short for an hour session, so I added multiple sets to every day.
Ravi Az
Man, 288 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great program, I recommend watching his YouTube video for better understand.