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.

4.36 / 5

Amenba J.

Man, 22
a day ago

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Gg

cameron R.

Man, 21
3 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

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, 30
4 days ago

7 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

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.

Man
11 days ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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, 17
14 days ago

3 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Good so far I would just say be honest with your self and make sure that you are recovering well

Max H.

Man, 35
15 days ago

3 weeks complete

4 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

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, 42
15 days ago

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 59
16 days ago

11 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Overall a great program that I am adding to my rotation. Surprisingly effective. On average added 30%+ to every lift.

Viktor A.

Man, 29
17 days ago

5 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 31
20 days ago

5 weeks complete

3 years of prior experience

As expected strength gains

More than expected muscle gains

Marginal modifications

Great program - must have nutrition dialed in for best results. Will be running again along with 70s powerlifter.