Reviews

Great program!

Doing this as a break from running Bromley’s 70’s Powerlifter. Seeing some good size gains in the legs and shoulders. I am cursed with slow growing bis/tris so not much happening there halfway through. Good programming like everything Bromley puts out, really enjoying it overall.

I’ve really enjoyed Kong, especially the volume and overall structure. I came into it right after 70s Powerlifter, and I think I had already taxed my CNS pretty hard from the heavy, high-volume training. At 43, recovery is definitely becoming more important for me. My biggest issue is that I tend to push past the prescribed RPE 7–8, and with five days a week I sometimes train even when sleep and recovery aren’t there. Great program overall—I just need to get better at respecting the RPE, backing the weight down when needed, and letting recovery be part of the program.

I'm about 6 weeks in, I love this program. The volume has absolutely helped me blast through plateaus. Bromley is a bad ass program maker, and I'll be running Bullmastiff afterwards.

Good but they need to mix up excersis throughout the weeks

Going from doing low reps higher weight for majority of my time lifting to a month of volume has been more successful than any other plan I’ve tried and held me more accountable in form and reps.

My favorite aspects of this program are definitely the ways they incorporated two leg days throughout the week. My legs have gained size and due to my calorie maintenance and very minimum deficiency my legs have slightly more leg striations before I started the plan.

On week 10 of this program and it’s been nothing but beneficial. Highly recommended for people starting back in the gym that need a little guidance like I did.

Alex Bromley's 5-day-a-week workout program is absolutely fantastic. It starts off gradually, modulating intensity in an undulating and progressively challenging way. You rotate through heavy, light, medium-heavy, and medium-light phases, and you really notice your muscles adapting step by step. By the final weeks of the program—around the third month—you see a real transformation. Personally, I noticed major changes in my shoulders, arms, chest, and legs. The back was probably the muscle group where I saw the least drastic changes, but everything else was top-notch. What can I say? The training is super fun and engaging because it constantly varies in sets, exercises, reps, and intensity techniques. I also adjusted my rest periods based on the rep targets. I highly recommend this program to everyone. Beyond being really fun, it helps you improve right before your eyes—you notice day after day that the training is taking effect. Highly recommended! Greetings from Italy!

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