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.
Table of Contents
KONG Program on Boostcamp App
KONG: Savage Size in 12 Weeks is available for free on the Boostcamp app. The app logs your sets and rest periods automatically, and the full 12-week program is laid out day by day so you don’t have to think about what comes next. Over 18,000 athletes have used KONG on Boostcamp, and it has a 4.35 out of 5 star rating from 919 reviews.
Boostcamp also has Bromley’s Bullmastiff and 70s Powerlifter programs if you want to explore more of his work.
KONG Spreadsheet and Resources
This Lift Vault spreadsheet tracks all 12 weeks of KONG across three block tabs. Each tab lists the exercises in Bromley’s prescribed order with the week’s sets, reps, and effort target, plus log cells for the weight and reps you hit.
KONG runs on RPE and rep targets rather than percentages, so there’s no 1RM to enter. Make a copy (File > Make a Copy) or download it as Excel to use it.
Built from Alex Bromley’s KONG program breakdown video.
KONG is available for free through the Boostcamp app, which is the easiest way to follow the program. It tracks your weights and lays out every workout with the block transitions handled for you.
The full program is also available in Bromley’s book Kong: Savage Size in 12 Weeks on Amazon. The book goes deeper into the programming philosophy and rationale behind each block, which is worth reading if you want to understand the “why” behind the exercise selection and periodization.
KONG Program Overview
KONG is structured around three distinct 4-week blocks, each with its own exercise lineup and set/rep scheme. You train 5 days a week (about 75 minutes a session) and hit every body part twice.
| Detail | Info |
|---|---|
| Program Length | 12 weeks |
| Days Per Week | 5 |
| Workout Duration | ~75 minutes |
| Training Split | Body part split, each part 2x/week |
| Level | Intermediate |
| Goal | Hypertrophy (muscle size) |
| Equipment | Full gym required |
Block 1: Volumizing Phase (Weeks 1-4)
The first block trains weak points first, so isolation exercises come before compound movements. If your triceps lag, you hit tricep work before chest pressing, hammering the weak spot while fatigue is lowest.
Rep ranges start high – 2 sets of 15-20 reps in Week 1. Load increases progressively over the 4 weeks. By the end of Block 1, your body is conditioned for high-volume training.
| Block 1 Detail | Info |
|---|---|
| Exercise Order | Isolation first, compounds second |
| Rep Range | 12-20 reps |
| Sets | 2+ sets per exercise (increases weekly) |
| Progression | Progressive load increase each week |
| Focus | Weak point prioritization, volume conditioning |
Block 2: Pyramid Phase (Weeks 5-8)
Block 2 flips the exercise order. Now compound lifts come first, followed by accessory work. The set/rep scheme uses a pyramid structure: you start around 12 reps, work up to a top set of 3-5 reps with heavier weight, then come back down.
Bromley uses what he calls “underload variations” here, like close-grip bench press and stiff-leg deadlifts. They focus on technique and target weaknesses without frying your CNS.
The first exercise each day finishes with an all-out set of 12 reps near failure, and secondary exercises work up to top sets of 8.
| Block 2 Detail | Info |
|---|---|
| Exercise Order | Compounds first, accessories second |
| Rep Scheme | Pyramid: 12 → 10 → 8 → 5 reps (up), then back down |
| Variations | Underload (close-grip bench, stiff-leg DL, etc.) |
| Top Set | 3-5 reps |
| Focus | Mind-muscle connection, weakpoint strength |
Block 3: Reverse Pyramid Phase (Weeks 9-12)
The final block uses overload variations – exercises that let you move heavier weight than your standard lifts. The rep scheme is a reverse pyramid: you start heavy at 5 reps, drop down to 8, then finish with an AMRAP (as many reps as possible) set at a lighter weight.
This block builds on the work capacity from Block 1 and the strength base from Block 2. You’re moving the heaviest loads of the entire program while still getting plenty of hypertrophy stimulus from the back-off sets.
| Block 3 Detail | Info |
|---|---|
| Exercise Order | Compounds first with overload variations |
| Rep Scheme | Reverse Pyramid: 5 → 8 → 12-15 (AMRAP) |
| Variations | Overload (heavier than standard lifts) |
| Intensity | Highest of the program |
| Focus | Strength expression, hypertrophy finishers |
KONG Muscle Group Distribution
These volume percentages come from the Boostcamp breakdown.
| Muscle Group | % of Total Volume |
|---|---|
| Triceps | 14.8% |
| Front Delts | 11.7% |
| Quadriceps | 10.6% |
| Glutes | 10.1% |
| Hamstrings | 10.0% |
Triceps get the most direct volume, which makes sense given the pressing emphasis. If you want extra core work, you’ll need to add it yourself – the program doesn’t include dedicated core exercises.
KONG Program FAQs
What is KONG: Savage Size in 12 Weeks?
KONG is a 12-week hypertrophy program by Alex Bromley (Empire Barbell). It runs 5 days per week across three 4-week blocks, each with a different rep scheme and exercise order.
The program first appeared in Bromley’s book and is now free on the Boostcamp app.
Who should run KONG?
KONG is designed for intermediate lifters with at least a year of consistent training. You should be comfortable with the big compound lifts, and it’s a good fit if you’re coming off a strength block and want to spend 12 weeks building muscle.
Beginners would be better off with a simpler program like Greyskull LP first.
How does KONG compare to Bullmastiff?
Both are Bromley programs with block-based periodization, but the goals differ. Bullmastiff is a 4-day strength program with a base and peak phase. KONG is a 5-day hypertrophy program with volumizing, pyramid, and reverse-pyramid blocks.
If your main goal is getting stronger, run Bullmastiff. If it’s getting bigger, run KONG. Some lifters alternate the two, KONG for their hypertrophy block and Bullmastiff for strength.
Is there core work in KONG?
No. KONG doesn’t include dedicated core exercises, and a number of Boostcamp reviewers flagged this as a gap.
If you want direct ab work, add it on your own, either at the end of sessions or on your off days. Planks, ab rollouts, hanging leg raises, cable crunches, and pallof presses all work.
Can I modify exercises in KONG?
Yes, to a degree. Bromley programs around exercise categories rather than rigid prescriptions, so if you don’t have a specific machine, swap in a similar movement that hits the same muscle group.
Keep the movement pattern the same (don’t swap a horizontal press for a vertical press), and check the book for detailed substitution guidelines.
What results can I expect from KONG?
Results vary, based on Boostcamp reviews. Some users reported adding 10-15 lbs to their main lifts over the 12 weeks, and others noticed visible changes in size and body composition. A few saw little in the first 4 weeks and more later, which makes sense since Block 1 is really a conditioning phase.
Nutrition matters here too. If you’re not eating in a calorie surplus, don’t expect big size gains from any hypertrophy program.
How long do the workouts take?
Bromley estimates 75 minutes per session. That’s realistic if you keep rest periods reasonable (90-120 seconds for isolation work, 2-3 minutes for heavy compounds). Some lifters reported sessions running closer to 90 minutes in the later blocks when the weights get heavier and rest periods naturally stretch out.
About Alex Bromley
Alex Bromley owns Empire Barbell in Redlands, CA and is a 17-year veteran of strength sports. He’s competed in over 50 strongman contests, with a best finish of 5th at the 105kg World’s Strongest Man and 6th at the Arnold World Championships.
His YouTube channel has over 300,000 subscribers and covers programming and strength training.
Bromley has published at least four books on training, including Base Strength, Peak Strength, and Superior Deadlift. His Bullmastiff program is one of the more popular strength programs on Lift Vault. You can find more of his programming on the Boostcamp app or at empire-barbell.com.
