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5/3/1 krypteia 2days/week

by Russell C.

Program Description

5/3/1 for when limited to 2 days a week Read Jim's article on his website for more Info. Change assistant to what you like. Add 5lbs to upper body and 10lbs to lower body when restarting after 6 weeks % are 85-90% of 1 Rep max

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 18, 2025 07:57
  • Last Edited
    Jun 18, 2025 10:57

Summary

Unlock your strength potential with the 5/3/1 Krypteia program, designed for those who can commit just two days a week. Over six weeks, you'll focus on key compound lifts like the Deadlift and Bench Press, progressively increasing intensity to build muscle and power. This program is perfect for lifters looking to enhance their performance in a structured, efficient manner. With a blend of barbell and bodyweight exercises, you'll develop strength and stability while maximizing your gym time. Get ready to elevate your training and achieve your goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Seated Anterior Delt Press (AD)
5
10 reps
-
3
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Bench Press (Close Grip)
5
10 reps
-
3
Chin-Up (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Seated Anterior Delt Press (AD)
5
10 reps
-
3
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Bench Press (Close Grip)
5
10 reps
-
3
Chin-Up (Bodyweight)
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Seated Anterior Delt Press (AD)
5
10 reps
-
3
Barbell Row
5
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Bench Press (Close Grip)
5
10 reps
-
3
Chin-Up (Bodyweight)
5
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hanging Knee Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
50%
65%
75%
85%
2
Front Squat (Barbell)
5
10 reps
-
3
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hanging Knee Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
70%
80%
90%
2
Front Squat (Barbell)
5
10 reps
-
3
Hanging Leg Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Romanian Deadlift (Barbell)
5
10 reps
-
3
Hanging Knee Raise
5
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
40%
55%
75%
85%
95%
2
Front Squat (Barbell)
5
10 reps
-
3
Hanging Leg Raise
5
15 reps
-
Week 1
1 / 6 Weeks
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
85%
2
Romanian Deadlift (Barbell)
5 Sets
10 Reps
-
3
Hanging Knee Raise
5 Sets
15 Reps
-
Day 1
1
Squat (Barbell)
1 Set
1 Set
6 Sets
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
40%
50%
65%
75%
85%
2
Seated Anterior Delt Press (AD)
5 Sets
10 Reps
-
3
Barbell Row
5 Sets
10 Reps
-