843 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.
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.
Adolfo R.
Man, 313 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Nice
David F.
Man, 5211 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I’m over 50 , so I train about 10-15% below maximum capacity to avoid injury . I suspect if I did this program in my 30’s , I would have put on a tonne of bulk. Program is great and definitely feel stronger. Allow an 1hr plus warm up time
theodore kohler
Man, 307 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Amazing the 4 week blocks are phenomenal and the tracking of your workouts allows you to make modifications
Casper Troy
Man, 455 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Great app!
Marcus D.
Man5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Excellent program with mostly basic equipment everyone has. I workout in my garage so I made very minor changes to only a handful of exercises based on what I had available.
Alan T.
Man, 2812 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
I really appreciated all of the varied movements. It let me take things slow at the start with low weights and progressively overload very quickly and feel good while doing it. I went against the programs directions and did the second half of the program on a cut, and I learned why some programs shouldn’t be done on a cut. I took longer to recover and couldn’t push myself as hard as I would’ve liked. But with that in mind the program gave me plenty of margin for error. RPE 9 on a cut is less weight than on a bulk, but the RPE is still a 9. My only complaint is that having a back day after Deadlift day always felt rough. I could’ve just swapped the days around but I wanted to follow through on the program with no changes.
Erik S.
Man, 323 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
I would like more back movements.
Varun P.
Man, 375 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Good One!
Dan Bury
Man, 307 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. Really pushed me and taught me a lot. Definitely saw some solid gains.