906 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.
Tyrone B.
Man, 513 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good program for intermediate level
Michael B.
Man, 443 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Great program to break training monotony from just SBD training. Sneak it in once in awhile.
Brandon Knight
Man, 2710 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
The first 9 weeks are absolutely killer. Fantastic variety and a good quantity of exercises. At a good pace the first 9 weeks were a solid 45~1 hour in the gym, that being said this program is almost ruined by the last 3 weeks. It’s a very odd and small amount of exercises that have me doing a work out in 20 min and leaving feeling like I didn’t do a whole lot. I’ll be finishing then only completing to 9 weeks from now on.
Gustaf H.
Man, 233 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
It’s good but wow what an absolute turnaround from the volume in bullmastif. I was forced to do som modifications du to a lack of equipment in the gym 10/10 otherwise.
Daniel L.
Man, 363 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Wish some different exercises would be included every now and then to spice things up
Diego G.
Man, 565 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I like routine-exercise-changes from time to time.
Steve-o
Man, 423 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
Too short for an hour session, so I added multiple sets to every day.
Ravi Az
Man, 288 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great program, I recommend watching his YouTube video for better understand.
Josh
Man, 343 weeks complete
8 years of prior experience
Less than expected strength gains
Less than expected muscle gains
This program needs more to be as effective more supersets and train till failure.
Man, 32
9 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
First of many Boostcamp excellent app will be joining pro