KONG: Savage Size in 12 Weeks
12-week program to build savage muscular size, designed with 3 blocks of 4 week chunks.
Overview
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.
KONG is a 12-week program to build some serious 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.
Week 1-4: Volumizing
5-day bodybuilding split that hits each body part twice a week. You'll be hitting weak points first, like triceps before delts and chest.
This is a volumizing phase, which starts off with just a few sets per exercise with high reps in week 1, but steadily increasing load over the next 3 weeks. By the end of week 4, you'll be conditioned for high volume training.
Week 5-8: Pyramids
Now you'll reap the benefits of the high volume work from the previous block by focusing on compound lifts first before accessories.
The compounds will be underload variations (like close grip bench and stiff leg deadlifts), which forces you to use less weight than the competition variation. The disadvantaged positions force you to train weaknesses in your compounds.
The set and rep scheme is in a pyramid, which also forces you to use less weight by prioritizing volume and endurance work. This is a nasty muscle building combination.
Week 9-12: Reverse Pyramid
Now that you're primed from the underload variations, in this block you'll move to overload variations, which prioritizes weight.
In this phase you'll be doing the reverse pyramid set and rep scheme, which means prioritizing heavy weights for your first set, then lower load with high reps in later sets.
By the end of this program, you'll look like you can scale the Empire State Building.
Who it's for
Reviews
Currently in week 4 on my 2nd run through of this program. Based on my first run through of the program, physique changes are massive, especially through arms, shoulders, upper back, quads and traps. Massive strength gains in lower body in rep ranges and maximal strength. Last time I ran this program, my squat went from 192.5 to 207.5, deadlift fro 235 to 240. Upper body strength improved in the rep range, but was pretty flat in the 1rm tests. This isn't as good as Bullmastiff for strength gains in compound movements, but you throw mass on, especially in the upper body. Just be prepared to be very sore all the time, and be prepared to eat a lot. One modification that really helped me was moving the 2nd lower body day of the week to day 5 and doing day 5 on day 4, as I wasn't recovered enough from leg day 1 by the time leg day 2 came around. Also not a huge fan of the back to back RPE ql10 sets on biceps. Feels a bit redundant after the first exercise.
Good
Just switched a few of the later accessories for ones that felt better for me
I did this program for a year and lost 120 pounds. So I can say it’s pretty solid. Will it test you some days yeah but that’s what the gym is about testing your limits 
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | JM Press | 2 | 15 reps | @7 |
| 2 | French Press | 2 | 15 reps | @7 |
| 3 | V-Handle Tricep Pushdown (Cable) | 2 | 20 reps | @7 |
| 4 | Front Raise | 2 | 15 reps | @7 |
| 5 | Upright Row (Barbell) | 2 | 15 reps | @7 |
| 6 | Incline Bench Press (Barbell) | 2 | 15 reps | @7 |
| 7 | Chest Press (Machine) | 2 | 15 reps | @7 |
| 8 | Cable Crossover | 2 | 20 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hamstring Curl | 2 | 20 reps | @7 |
| 2 | Romanian Deadlift (Barbell) | 2 | 15 reps | @7 |
| 3 | Leg Press | 2 | 15 reps | @7 |
| 4 | Walking Lunge (Dumbbell) | 2 | 12 reps | @7 |
| 5 | Leg Extension | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Behind-the-Neck Push Press | 2 | 15 reps | @7 |
| 2 | One Arm Lateral Raise (Cable) | 2 | 15 reps | @7 |
| 3 | Single Arm Row (Dumbbell) | 2 | 20 reps | @7 |
| 4 | Lat Pulldown | 2 | 15 reps | @7 |
| 5 | Hammer Curl | 2 | 15 reps | @7 |
| 6 | 21s (EZ Bar) | 2 | 21 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Leg Extension | 2 | 20 reps | @7 |
| 2 | Squat (Barbell) | 2 | 15 reps | @7 |
| 3 | Back Extension (Weighted) | 2 | 15 reps | @7 |
| 4 | Single Leg Press | 2 | 15 reps | @7 |
| 5 | Hamstring Curl | 2 | 15 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bicep Curl (Barbell) | 2 | 15 reps | @7 |
| 2 | Alternating Dumbbell Curl | 2 | 15 reps | @7 |
| 3 | Concentration Curl | 2 | 15 reps | @7 |
| 4 | Seated Row (Cable) | 2 | 15 reps | @7 |
| 5 | High Row | 2 | 15 reps | @7 |
| 6 | Dip (Weighted) | 2 | 15 reps | @7 |
| 7 | Tricep Rope Push Down (Cable) | 2 | 20 reps | @7 |
Weeks 2–12 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, KONG: Savage Size in 12 Weeks is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 12 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 75 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
KONG: Savage Size in 12 Weeks is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 12 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
KONG: Savage Size in 12 Weeks is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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