Krypteia Redux
Strength and Muscle
3 weeks / 3 days per week
This template is done after a proper warm up. The main lift is done with a time limit. It shouldn’t take someone 30 minutes to work up to a PR set. The supplemental and assistance work is done in a circuit.
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Week 1
Day 1
Squat
Main5 x 65%
5 x 75%
5 x 85%
Squat
SupplementalPress
AssistanceKirk Row (Trap Bar)
AssistanceDay 2
Bench Press
Main5 x 65%
5 x 75%
5 x 85%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceIncline row
AssistanceDay 3
Deadlift
Main5 x 65%
5 x 75%
5 x 85%
Deadlift
SupplementalIncline Bench Press (Dumbbell)
AssistanceCurl (Barbell)
AssistanceWeek 2
Day 1
Squat
Main3 x 70%
3 x 80%
3 x 90%
Squat
SupplementalPress
AssistanceKirk Row (Trap Bar)
AssistanceDay 2
Bench Press
Main3 x 70%
3 x 80%
3 x 90%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceIncline row
AssistanceDay 3
Deadlift
Main3 x 70%
3 x 80%
3 x 90%
Deadlift
SupplementalIncline Bench Press (Dumbbell)
AssistanceCurl (Barbell)
AssistanceWeek 3
Day 1
Squat
Main5 x 75%
3 x 85%
1 x 95%
Squat
SupplementalPress
AssistanceKirk Row (Trap Bar)
AssistanceDay 2
Bench Press
Main5 x 75%
3 x 85%
1 x 95%
Bench Press
SupplementalSquat (Dumbbell)
AssistanceIncline row
AssistanceDay 3
Deadlift
Main5 x 75%
3 x 85%
1 x 95%
Deadlift
SupplementalIncline Bench Press (Dumbbell)
AssistanceCurl (Barbell)
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