897 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.
Roger B.
Man, 443 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Solid progression as Bromely always lays down. There's plenty of work so either be ready or better yet don't lie and start slow.
Man, 23
3 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
I added more fore arm and shin(sorry I forgot the muscle) exercises but it was a great program!
Ty M.
Man, 423 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
This is my first time using an app for lifting and I’ll never go back. I love knowing what I’ll be doing every day I hit the gym. No more wasting time researching a million different training exercises…it’s all right here and ready to go with a click of a button.
Paul M.
Man, 349 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Hard to review, have had inconsistent training
Josh C.
Man, 485 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Really enjoying the 4 week blocks, the gradual increases each week and exercise variety and order of exercises.
Jesse G.
Man, 527 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program, highly recommend
Shaqueal Thackeray
Man, 325 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program for a beginner, easy to follow and good results
Ravi Az
Man, 283 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Thanks alot, more verity on next program please
Ray D.
Man, 375 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Second time running this. Does what it says on the tin
Man, 47
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
This is a fantastic program with a really well structured progression. While I have some experience I’ve always struggled with finding a routine that is well balanced. I’ve seen fantastic improvements in strengths so far and I’m looking forward to completing all 12 weeks. Highly recommend it!