878 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.
Amenba J.
Man, 225 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Gg
cameron R.
Man, 213 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Pretty decent. There’s a lot of shoulder intensive tricep movements so make sure to warm them up or you’ll end up like me with a messed up rotator cuff. But otherwise it’s really good.
Jarin P.
Man, 307 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
The progression is steady and consistent. It like the mix. My deadlift has gone up significantly. I’m more stable during squats. Leg press is up to insane numbers for my size (5’ 6”, 150lbs). I highly recommend this program to anyone wanting to build a solid foundation.
Kris B.
Man5 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program. Have been doing strength focused/heavy compound programs. Started this to switch it up for more size and definitely seeing growth.
Abodi Luck
Man, 173 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Good so far I would just say be honest with your self and make sure that you are recovering well
Max H.
Man, 353 weeks complete
4 years of prior experience
More than expected strength gains
More than expected muscle gains
On yet another cut. I seem to be maintaining maybe adding muscle. Could be just cus I’m losing weight BUT this program got me hammering legs which I have hated but am kind of loving the results. It is helping me keep energy up in cut and my quads be poppin. Seems like my other lifts are getting stronger too. This program is a nice alternative to bro split where I was skimping on legs the one time a week it was doing them.
Pete K.
Man, 423 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Enjoyed the work out. Enjoyed the end with more focus on arms doubling down what already gained. I might continue the same work outs longer increasing weight and lower reps.
Mattadad
Man, 5911 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Overall a great program that I am adding to my rotation. Surprisingly effective. On average added 30%+ to every lift.
Viktor A.
Man, 295 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Amazing program to build strength. Needs to be accompanied by the relevant diet in order to be able to keep up with the weight increase. I stated out at 85kg bodyweight and went on to 90kg in 5 weeks in order to be able to keep up with it, otherwise around week 5-6 I would not be able to be effective. All around grand program, highly recommended! Also watch the YouTube video for more info on it by Alex Bromley himself 🫡
Taylor G.
Man, 315 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Great program - must have nutrition dialed in for best results. Will be running again along with 70s powerlifter.