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Krypteia Redux
Strength and Muscle
3 weeks / 3 days per week
beginner
intermediate
advanced
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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