Krypteia, Part 2
Strength and Muscle
3 weeks / 3 days per week
intermediateadvanced
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
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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