886 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.
d L.
Man, 387 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Fun
Lyden M.
Man, 415 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Badass
Jake Andrews
Man, 345 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Easy, balanced and rewarding. No complex movements and you can feel the results weekly
Magnus A.
Man, 253 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Completed 3 weeks, fun program so far.
Man, 25
7 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Best program I ever ran First eight weeks I already gained 3 kg
John P.
Man, 461 week complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
This program is great. As I am working out at Planet Fitness, I am forced to substitute a few exercises due to a lack of free weight bar bells. I also have problems with my Achilles tendons to lunges, which are very hard and dangerous for me. I was doing a standard split program I designed myself for 1 month. I changed over to Kong at week 5 of my new gym life. I am on week 2 day 3 and boy. I am already getting shredded. I am an endomorph and I was 350 lbs. I went into deep ketosis diet for 5 months and lost 50 lbs. I started this at an undefined muscular 300 with a little bit of visceral fat still left over. I can already see and feel muscles that I did not know I had. I can even flex my pecs. This program is hard. It takes no prisoners. And it WORKS. I follow a 40/30/30 macro and aim to get 500 calories over maintenance and take creatine daily. The gains are fantastic. 5 stars!!!!
Kosie D.
Man, 345 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
5 Weeks completed. Big change in body transformation. Added some chest exercises throughout the program but good overall results.
Dylan S.
Man, 2712 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
I stopped training for a couple years and after coming back into it and eating properly I put on 21 lbs and it’s a very noticeable difference without enhancements outside of caffeine or energy drinks like c4 I have done this program twice and almost every week be able to beat my prs so just stay consistent with it and eat properly
Briar Tousley
Man, 213 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Programs nice if you're a fan/okay with high volume, the pumps are insane, and while flat bench is personally missed (mainly for ego reasons :)) the chest days are great, and your squat will explode if you're seriously pushing yourself hard. Already recommended it to a buddy and would recommend it for others looking for a hypertrophy focused program while still building strength gains and with plenty of free weight excercises to horsecock around on.
Amenba J.
Man, 225 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Gg