818 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.
J
Man, 254 weeks complete
7 years of prior experience
Less than expected strength gains
As expected muscle gains
I really enjoyed the first 2 weeks of the programme. However, after 2 weeks of training I developed sciatica, I was chronically fatigued and found the programme so demanding that I had to stop after 4 weeks. The programme is so fun for the first couple weeks but turns into a blood bath very quickly. This programme is extremely demanding, I cannot imagine many natural intermediates or advanced people being able to cope with it. I have a high work capacity and a good recovery threshold with significant experience in the gym. KONG, however, seems like it would be more suitable to an enhanced individual. I literally have gone 2 weeks without the programme now and my sciatica is still presenting. I didn’t put on much size if any in the first 4 weeks and all my main compound lifts are now down the shitter. I would not recommend this programme.
Randi F.
Woman, 393 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
On my 4th week. This program is tough but I've seen some good gains so far. Hypertrophy is where it's at. Only mod I made was adding 100reps of ab work every day and M-F training vs a break in the middle of the week. Excited to see final results in 8 weeks!
Michael W.
Man3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good program
Man, 33
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Lost body fat but gained muscle and significant tone 
Jon T.
Man5 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Great so far (5weeks in)!
Juan H.
Man3 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Fun but volume could get pretty high and repetitive. Made slight alterations to give myself more leg days as that's my current focus.
Christopher L.
Man1 week complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Great program. Running it now for the 4th time.
Gabriel C.
Man, 183 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Amazing, wonderful pump every session and leaving my muscles wanting more. 10/10🔥🔥
Catherine C.
Woman3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Powerlifter, recovering from a hip labral tear and broken femoral neck. I’ve coupled this with 30 minute daily runs, muscle balance work and intensive ab work. Been going strong for about 4 weeks, and I’ve seen 2-3lbs of growth. Im definitely sticking with this as it’s fun and different enough day to day and week to week that I’m not bored, but I’d recommend tossing in abs directly.
Claudio S.
Man, 437 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Pretty good, especially stuff that I wouldn't otherwise do at the gym