901 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.
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
Roger B.
Man, 443 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Solid progression as Bromely always lays down. There's plenty of work so either be ready or better yet don't lie and start slow.
Man, 23
3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
I added more fore arm and shin(sorry I forgot the muscle) exercises but it was a great program!
Ty M.
Man, 423 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is my first time using an app for lifting and I’ll never go back. I love knowing what I’ll be doing every day I hit the gym. No more wasting time researching a million different training exercises…it’s all right here and ready to go with a click of a button.
Paul M.
Man, 349 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Hard to review, have had inconsistent training
Josh C.
Man, 485 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Really enjoying the 4 week blocks, the gradual increases each week and exercise variety and order of exercises.