Krypteia, Part 2

Strength and Muscle

3 weeks / 3 days per week

intermediateadvanced
5/3/1 Forever

From the book

5/3/1 Forever

by Jim Wendler

The recommended Training Max when running Krypteia, Part 2 is 85%.

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. In part 2 we switch to a 3 days a week and we increase the supplemental work to 5 sets of 10 reps (BBB).

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 10 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 10 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 10 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Week 2

Day 1

Squat

Main

5 x 70%

5 x 80%

5 x 90%

Squat

Supplemental
5 x 10 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

Bench Press

Supplemental
5 x 10 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 3

Deadlift

Main

5 x 70%

5 x 80%

5 x 90%

Deadlift

Supplemental
5 x 10 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Week 3

Day 1

Squat

Main

5 x 75%

5 x 85%

5 x 95%

Squat

Supplemental
5 x 10 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

Bench Press

Supplemental
5 x 10 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 3

Deadlift

Main

5 x 75%

5 x 85%

5 x 95%

Deadlift

Supplemental
5 x 10 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

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