KONG: Savage Size in 12 Weeks is a hypertrophy program created by Alex Bromley of Empire Barbell. It’s a 5-day bodybuilding split that runs 12 weeks across three 4-week blocks, hitting each body part twice per week.

The program first appeared in Bromley’s book of the same name and is now free on the Boostcamp app.

If you’re familiar with Bromley’s other work, like his Bullmastiff strength program, you know he programs in clear blocks and doesn’t waste your time. KONG takes a different angle: where Bullmastiff is strength-focused, KONG is built purely for size.

It runs from high-rep isolation work to heavy compound pyramids, which preps your connective tissue and work capacity before the loads get heavy.

What I like about this program is how it handles weak points. Block 1 puts isolation exercises first, so you hit lagging body parts when you’re freshest. That’s backwards from how most people train, and it works.

I’d recommend it for intermediate lifters coming off a strength block who want a dedicated hypertrophy phase. The time cost is real at 5 days a week and 75 minutes a session, and some Boostcamp users needed extra rest days beyond the two off days, so keep that in mind if your recovery is limited.

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