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850 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.

4.37 / 5

Levi S.

Man, 29
2 days ago

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I had some injuries and that were complicated with a major move that left me pretty weak and not enjoying the gym. But this program helped get me back on track and I’m feeling great, it’s the first time in months I’ve been getting stronger and not weaker. I’m only about 30% through the program but I would recommend it to anyone.

Knox D.

Man, 27
2 days ago

5 weeks complete

7 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Half way through program. Great so far. Rep ranges and waves are excellent. Great to switch things up from traditional strength programs and have some isolation work before the big compound lifts in the early stages. Looking forward to the second half.

Jens W.

Man, 39
3 days ago

3 weeks complete

2 years of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

I usually do HIT trayning Dorian Yates style but wanted to try something new. This high volume feels harder but with less gains. Liked the blood and guts program better

Lucas T.

Man, 35
9 days ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

No modifications

Awesome program all round. Big fan of it

Persaud R.

Man, 53
16 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Great program

Pax

Man, 33
22 days ago

12 weeks complete

4 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

I’ve enjoyed this program and it was a big step up from my previous program. I made minimal changes and I liked that you didn’t have to be an equipment hog to get the workout done. There’s a sharp curve to the program in the beginning but evens out as you get use to it. It manages to stay engaging and simple in a good way. I gained quite a bit in my chest and my legs picked up some better definition. Arms aren’t so much bigger and back seems minorly improved. No regrets and would recommend!

Félix

Man, 24
23 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

No modifications

A LOT OF VOLUME, like if u cannot get good rest, just do not do it. If you do have the time (1h-1h45 per session), it is very good.

Edward D.

Man, 21
a month ago

3 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

My job schedule difficults me following the program as it was mean to, yet it's the best I've tried so far. I'll keep on track and comment how was the whole process.

Adolfo R.

Man, 31
a month ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Nice

David F.

Man, 52
a month ago

11 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I’m over 50 , so I train about 10-15% below maximum capacity to avoid injury . I suspect if I did this program in my 30’s , I would have put on a tonne of bulk. Program is great and definitely feel stronger. Allow an 1hr plus warm up time