KeyLifts

Krypteia Redux

Strength and Muscle

3 weeks / 3 days per week

beginnerintermediateadvanced

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.

Week 1

Day 1

Squat

Main

5 x 65%

5 x 75%

5 x 85%

Squat

Supplemental
5 x 3 reps

Press

Assistance
5 x 10 reps

Kirk Row (Trap Bar)

Assistance
5 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bench Press

Supplemental
5 x 3 reps

Squat (Dumbbell)

Assistance
5 x 10 reps

Incline row

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 65%

5 x 75%

5 x 85%

Deadlift

Supplemental
5 x 5 reps

Incline Bench Press (Dumbbell)

Assistance
5 x 10 reps

Curl (Barbell)

Assistance
5 x 20 reps

Week 2

Day 1

Squat

Main

3 x 70%

3 x 80%

3 x 90%

Squat

Supplemental
5 x 3 reps

Press

Assistance
5 x 10 reps

Kirk Row (Trap Bar)

Assistance
5 x 10 reps

Day 2

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bench Press

Supplemental
5 x 3 reps

Squat (Dumbbell)

Assistance
5 x 10 reps

Incline row

Assistance
5 x 10 reps

Day 3

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Deadlift

Supplemental
5 x 3 reps

Incline Bench Press (Dumbbell)

Assistance
5 x 10 reps

Curl (Barbell)

Assistance
5 x 10 reps

Week 3

Day 1

Squat

Main

5 x 75%

3 x 85%

1 x 95%

Squat

Supplemental
5 x 3 reps

Press

Assistance
5 x 10 reps

Kirk Row (Trap Bar)

Assistance
5 x 10 reps

Day 2

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bench Press

Supplemental
5 x 3 reps

Squat (Dumbbell)

Assistance
5 x 10 reps

Incline row

Assistance
5 x 10 reps

Day 3

Deadlift

Main

5 x 75%

3 x 85%

1 x 95%

Deadlift

Supplemental
5 x 3 reps

Incline Bench Press (Dumbbell)

Assistance
5 x 10 reps

Curl (Barbell)

Assistance
5 x 10 reps

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