919 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.
Stefa A.
Man, 343 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Good
Alex
Man, 255 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Just switched a few of the later accessories for ones that felt better for me
Man, 29
12 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
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 
Mark P.
Man, 273 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Certain machines taken got hurt a little some times so gave up
Big E.
Man, 313 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I like the consistency of the program mixing up the reps and it allows me to beat my PR almost each and every time as long as I keep my Macros in check.
Joe T.
Man3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
So far the first 4 week volume block has been super effective in increasing capacity and strength especially in the arms and pressing
Eden H.
Man, 3512 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
So I did this workout and stuck all the way through. Definitely took longer than it was supposed to because I needed more than 2 days a week off. I have a runner toned body. This workout was extremely hard when I can to adding and adding more weight for the reps. But my body definitely has a different look now!
Jadon R.
Man, 493 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Not done yet but over 4 weeks minimal changes in muscle size based on measurements. Weight seems to be same plus or minus 1-2 lbs depending on the day. I guess I was hoping for something more obvious and something that stood out. Maybe more consistent upward trends.
Rishit A.
Man, 3512 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Staying consistent is they key, in 12 weeks you will be a completely new human, one that is more powerful and confident. Progressively you will see strength improvement. Make sure to get core on your own, there is no core in this program.
Devon H.
Man, 203 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
lots of variety. follow the rep goals if it says level 10 put yourself. I gained average of 10-15 lbs across most if not all lifts.