Krypteia, Part 2
Strength and Muscle
3 weeks / 3 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. In part 2 we switch to a 3 days a week and we increase the supplemental work to 5 sets of 10 reps (BBB).
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalChest Dip
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalChest Dip
AssistanceChin-up
AssistanceWeek 2
Day 1
Squat
Main5 x 70%
5 x 80%
5 x 90%
Squat
SupplementalChest Dip
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 70%
5 x 80%
5 x 90%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 3
Deadlift
Main5 x 70%
5 x 80%
5 x 90%
Deadlift
SupplementalChest Dip
AssistanceChin-up
AssistanceWeek 3
Day 1
Squat
Main5 x 75%
5 x 85%
5 x 95%
Squat
SupplementalChest Dip
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 75%
5 x 85%
5 x 95%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 3
Deadlift
Main5 x 75%
5 x 85%
5 x 95%
Deadlift
SupplementalChest Dip
AssistanceChin-up
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KeyLifts
