852 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.
Dylan S.
Man, 273 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Awesome period
Joey W.
Man, 573 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program!
Levi S.
Man, 293 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
I had some injuries and that were complicated with a major move that left me pretty weak and not enjoying the gym. But this program helped get me back on track and I’m feeling great, it’s the first time in months I’ve been getting stronger and not weaker. I’m only about 30% through the program but I would recommend it to anyone.
Knox D.
Man, 275 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Half way through program. Great so far. Rep ranges and waves are excellent. Great to switch things up from traditional strength programs and have some isolation work before the big compound lifts in the early stages. Looking forward to the second half.
Jens W.
Man, 393 weeks complete
2 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I usually do HIT trayning Dorian Yates style but wanted to try something new. This high volume feels harder but with less gains. Liked the blood and guts program better
Lucas T.
Man, 353 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Awesome program all round. Big fan of it
Persaud R.
Man, 533 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Great program
Pax
Man, 3312 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
I’ve enjoyed this program and it was a big step up from my previous program. I made minimal changes and I liked that you didn’t have to be an equipment hog to get the workout done. There’s a sharp curve to the program in the beginning but evens out as you get use to it. It manages to stay engaging and simple in a good way. I gained quite a bit in my chest and my legs picked up some better definition. Arms aren’t so much bigger and back seems minorly improved. No regrets and would recommend!
Félix
Man, 243 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
A LOT OF VOLUME, like if u cannot get good rest, just do not do it. If you do have the time (1h-1h45 per session), it is very good.
Edward D.
Man, 213 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
My job schedule difficults me following the program as it was mean to, yet it's the best I've tried so far. I'll keep on track and comment how was the whole process.