Krypteia, Part 3
Strength
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 3 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. For the final part of Krypteia, hit some new PRs!
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
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalChest Dip
AssistanceChin-up
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
SupplementalChest Dip
AssistanceChin-up
AssistanceWeek 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalChest Dip
AssistanceChin-up
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceStraight Leg Deadlift (Dumbbell)
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalChest Dip
AssistanceChin-up
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