753 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.
Calvin W.
Man, 143 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Amazing bro
Ross “Smokey” Salmons
Man, 379 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program!
John C.
Man, 143 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Hype!
First Name Last Name
Man, 287 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Helped with a shoulder injury and is good for building strength. - Lacks core
Finsko G.
Man, 275 weeks complete
3 years of prior experience
Less than expected strength gains
As expected muscle gains
Lack of compound movement
Md Samiul I.
Man, 325 weeks complete
As expected strength gains
As expected muscle gains
Good for beginners
Heine H.
Man, 205 weeks complete
3 years of prior experience
More than expected strength gains
As expected muscle gains
Strength has improved a lot but physique more or less looks the same, no core or calf workouts but add those and watch the amount of weight you can move go up
Daniel Ramírez
Man, 305 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Ate in a small surplus, strenght is going through the roof. I had 225x1 Bench and in week 5 I can already do 225x4 CLOSE GRIP. Havent tested my deadlift but my squat is about to hit 315 probably in a week or two from 250.
Randall L.
Man, 403 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Even if you are a very experienced trainee this is an excellent tool to track your progression thru a weekly period.
Philip Shaji
Man, 263 weeks complete
6 years of prior experience
As expected strength gains
More than expected muscle gains
Great program