Krypteia, Part 3

Strength

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 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

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 5 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 5 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 5 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 5 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
5 x 5 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 5 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 5 reps

Squat (Dumbbell)

Assistance
6 x 10 reps

Straight Leg Deadlift (Dumbbell)

Assistance
6 x 10 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
5 x 5 reps

Chest Dip

Assistance
6 x 10 reps

Chin-up

Assistance
6 x 10 reps

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