KeyLifts

Krypteia, Part 1

Strength and Muscle

3 weeks / 4 days per week

This template is ideal for someone looking to get bigger, get stronger, and shed body fat. You should already have good form on all your lifts. Part 1 is the preparatory phase of this program. Start part 2 after completing this cycle.

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Week 1

Day 1

Press

Main

5 x 65%

5 x 75%

5 x 85%

Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 2

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 reps

Chest Dips

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 3

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 4

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Chest Dips

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Week 2

Day 1

Press

Main

5 x 70%

5 x 80%

5 x 90%

Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 2

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 5 reps

Chest Dips

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 3

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 4

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 5 reps

Chest Dips

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Week 3

Day 1

Press

Main

5 x 75%

5 x 85%

5 x 95%

Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 2

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 5 reps

Chest Dips

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 3

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 4

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 5 reps

Chest Dips

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

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