862 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.
Propane
Woman, 3410 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
I did 10 weeks last year and started it again a few days ago with some swaps for target areas. Raised heel squats, pelican curls, etc but using this as a base helps with maintenance as well. I’ll review again in a few months
Joshua W.
Man, 203 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I like how it split the muscle groups up over the week. I didn't have to worry about separating any workouts, because they were already set up. I've also learned of some workouts that I had never seen before.
Rene
Man, 433 weeks complete
8 years of prior experience
Less than expected strength gains
More than expected muscle gains
Really loving this program. Learned a lot from it. Thank you 🙏🏻
Robert J.
Man3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
I’m only in week 4 and notice a lot of gains in size and strength. I’ve been out of practice for a while and this is the first program I’ve ever followed. I’ve been very happy so far.
JW B.
Man, 235 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Doesn’t have any rear delts, calves, or forearms programmed. You will need to add a few exercises per week. Regardless, this is a solid program for those looking to add some size.
Fernando Yazbek
Man, 373 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Structure.
Eric Ehlers
Man, 377 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
This program is great for pushing myself harder, while adding just enough variety from week to week to keep my enthusiasm to complete each workout high. Its also given me some new lifts for certain muscle groups that I will be adding to any routine I start in the future. I like the split of each workout, as it allows me adequate rest time between muscle groups to recover.
Annabelle F.
Man, 253 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
My favorite program in terms of structure/planning. The 5.7.10 RPE system is the best for people struggling to get themselves to the gym
John C.
Man, 227 weeks complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
I liked it but it lacked consistency in a way that made since to me. I wish it had more back movements and shoulder mobility Accessories but that’s just me. I also wasn’t able to be as consistent with it so something like the bullmastiff was a much more fulfilling program to me. The end was really good when it picked up intensity since I was following the RPE pretty strictly and focused on the numbers too much like a powerlifting fan. If I was a newer lifer I would have benefited much more so take it with a grain of salt! Imma go back to the bullmastiff or try 70s power lifter plan now since Alex has some really comprehensive planning and execution.
Thiva Thiva
Man, 213 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Want to gain upper boby muscles