804 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.
Nick S.
Man, 253 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
I’ve completed most of the first 4 weeks. The volume is higher than my historical training but I found it a fun change, and my body adapted fairly quickly to the volume. The biggest size gains have been in the arms as I don’t usually train arms before compounds. The workouts have been taking me 70-80 minutes. Overall I recommend if you’re looking for a change of pace and some fun routines.
Corbin G.
Man, 253 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I honestly can’t say I dislike anything about the program so far, I’ve made a lot of gains and even created a good routine because of this. It’s awesome! Thinking about doing it again after I finish it the first time.
Brian W.
Man, 313 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Same workouts throughout the weeks. Modified almost every week to break repeated routines.
John V.
Man5 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Half way through, its been definetely a challenge for me but i think it is wort it. See tou at the top of the empire state building kings
Kishore K
Man, 233 weeks complete
2 years of prior experience
As expected muscle gains
Okay
Matthew O.
Man, 253 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
In week 4 and enjoying it. The High volume was a great change up for me and have seen significant growth in biceps and defining in my chest. Leg portions of the program are solid and I started to see my weight go up significantly on leg press. The pumps go crazy for these workouts, as the order of the exercises is super well placed as one would expect from Sir Bromley. Would recommend
Shadi Y
Man, 393 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
It is awesome so far!
Daniel Alejandro V.
Man, 223 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Es muy buena la app
Sterling M.
Man, 183 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
That it made me push my limits and that friends who have similar goals as me, like my gym bro and friend who I was able to make stronger which is good. I would recommend at least trying it once. Also, advice forget about ego and focus on form, and you will get really good results from this. I think so far I atleast gained 5 lbs of muscle so far. (Sorry for the spelling mistakes).
Alexandre Guedes
Man, 193 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
I like the program I'm still at the 4th week will update when I finish