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!

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

5/3/1 krypteia 2days/week

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Hanging Knee Raise

Deadlift (Barbell)

Bench Press (Close Grip)

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Front Squat (Barbell)

Hanging Leg Raise

Squat (Barbell)

Seated Anterior Delt Press (AD)

Barbell Row

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