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).

Reviews

0 reviews

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

More templates like Krypteia, Part 2

  • MAPS Anabolic Phase 1

    Strength and Muscle
    3 weeks / 3 days per week
  • Grimace 5/3/1 4th wk Deload copy

    Strength and Muscle
    4 weeks / 4 days per week
  • Full body but slightly less boring

    Strength and Muscle
    4 weeks / 3 days per week
  • 5 Day Full Body

    Strength and Muscle
    3 weeks / 5 days per week
KeyLifts
App Store Download
Play store download