776 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.
Anton V.
Man, 309 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Good program, variation in exercises between blocks keeps training fun & varied. Strengths of this program is development of posterior chain + shoulders. Weakness would be development of chest. I think the program could benefit from a higher chest training volume. Overall, very pleased with the results. I feel overall, stronger and more balanced muscularly than I ever have before. I have also remained injury free throughout the program. I had a close call around week 8 or so though. All of the single leg exercises, Bulgarian split squats, and step-ups was really heavy on the knees. Took one week off and increased food intake and sleep. Injury didn’t develop. Would recommend this program for sure.
john B.
Man5 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Good program to build lean mass. Mixed with regular intense conditioning
Takoda S.
Man, 239 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Great way to stay on track and build muscle, feel good, and start the next chapter in your fitness.
Ash M.
Man1 week complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Appreciate you 😊
XOChain
Man, 203 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Tore my rotator cuff - great program for shoulder injuries
Alex S.
Man, 205 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
I came from a training block of about 6 months doing only Bromley’s “how to put 100 lbs on your squat”. This program has worked wonderfully on accessories and sub maximal lifts. I feel as though I am a far better lifter overall than before I ran this program.
Kaan A.
Man7 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
One of the best hypertrophy programs I've done. Great results. Had trouble building legs and biceps but I swear they almost doubled in size after this program. Only small adjustment I've done is adding some abs workout at the end of the leg days and some calf raises just for looks Overall amazing program. I've completed bullmastiff before previously but this one was much much better and refined.
Anthony M.
Man, 3612 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Wasn’t impressed more than half way through but then the last few weeks I really blew up. Gained quite a bit of strength too. I think I concentrated too much on building strength while I should have stuck to the volume and rpe. I also had to make some changes do to my mobility but looking back and realizing why the program has you doing certain movements I feel i can do better with my substitutions. The final results impressed me enough to run it again and try to stick closer to the program as written.
Jay S.
Man, 413 weeks complete
5 years of prior experience
As expected strength gains
Less than expected muscle gains
Great program so far. Liking the volume.
Bhryana
Woman, 303 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
I’m truly getting stronger every week and I’m seeing progress. The only thing I’d change is more core work.