Krypteia 3 Day

by Matt D.

Program Description

5/3/1 Krypteia is designed to build strength, muscle, and work capacity through focused main lifts and high-volume supersets. This phase prioritizes progressive overload while improving conditioning and mental toughness before entering a calorie deficit. All main lifts are based on an 85% Training Max to ensure consistent progress, high-quality reps, and long-term sustainability. The program balances heavy compound strength work with hypertrophy-driven assistance to maximize muscle gain and performance before transitioning into a cut.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
120 minutes
Created
Feb 24, 2026 02:18
Last Edited
Feb 24, 2026 02:57

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

13.1%

Front Delts

11.5%

Triceps

11.1%

Abs

10.7%

Glutes

9.9%

Hamstrings

9.9%

Chest

7.4%

Upper Back

7.1%

Lats

5.5%

Adductors

4.6%

Biceps

4.3%

Middle Delts

2.8%

Lower Back

0.8%

Forearms

0.8%

Rear Delts

0.4%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Squat (Barbell)

5 reps

65%

75%

85%

Overhead Press (Barbell)

5 reps

Goblet Squat

15 reps

Pull-Up (Band)

10 reps

Push Up

20 reps

Day 1

Overhead Press (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

5 reps

70%

Goblet Squat

15 reps

Pull-Up (Band)

10 reps

Push Up

20 reps

Day 1

Squat (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

70%

Goblet Squat

15 reps

Pull-Up (Band)

10 reps

Push Up

20 reps

Day 1

Bench Press (Barbell)

5 reps

40%

50%

60%

Face Pull

15 reps

Bicep Curl (Dumbbell)

15 reps

Walking Lunge

20 reps

Day 2

Deadlift (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

70%

Kettlebell Swing

20 reps

Dip (Bodyweight)

15 reps

Hanging Leg Raise

15 reps

Day 2

Bench Press (Barbell)

5 reps

70%

80%

90%

Deadlift (Barbell)

5 reps

70%

Kettlebell Swing

20 reps

Dip (Bodyweight)

15 reps

Hanging Leg Raise

15 reps

Day 2

Deadlift (Barbell)

5 reps

75%

85%

95%

Bench Press (Barbell)

5 reps

70%

Kettlebell Swing

20 reps

Dip (Bodyweight)

15 reps

Hanging Leg Raise

15 reps

Day 2

Squat (Barbell)

5 reps

40%

50%

60%

Lat Pulldown

12 reps

Tricep Rope Push Down (Cable)

12 reps

Russian Twist

12 reps

Day 3

Squat (Barbell)

5 reps

65%

75%

85%

Bench Press (Barbell)

5 reps

70%

Lunge (Dumbbell)

20 reps

Chest Supported Row (Dumbbell)

12 reps

Decline Sit Up (Weighted)

10 reps

Day 3

Bench Press (Barbell)

5 reps

70%

80%

90%

Squat (Barbell)

5 reps

70%

Lunge (Dumbbell)

20 reps

Chest Supported Row (Dumbbell)

12 reps

Decline Sit Up (Weighted)

10 reps

Day 3

Squat (Barbell)

5 reps

75%

85%

95%

Overhead Press (Barbell)

5 reps

70%

Lunge (Dumbbell)

20 reps

Chest Supported Row (Dumbbell)

12 reps

Decline Sit Up (Weighted)

10 reps

Day 3

Deadlift (Barbell)

5 reps

40%

50%

60%

Standing Shoulder Press (Dumbbell)

12 reps

Hammer Curl (Dumbbell)

12 reps

Walking Lunge

20 reps

Day 1

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Overhead Press (Barbell)

5 Sets

5 Reps

Goblet Squat

7 Sets

15 Reps

Pull-Up (Band)

7 Sets

10 Reps

Push Up

7 Sets

20 Reps

Day 3

Squat (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Lunge (Dumbbell)

7 Sets

20 Reps

Chest Supported Row (Dumbbell)

7 Sets

12 Reps

Decline Sit Up (Weighted)

7 Sets

10 Reps

Day 2

Deadlift (Barbell)

1 Set

5 Reps

65%

75%

85%

Bench Press (Barbell)

5 Sets

5 Reps

70%

Kettlebell Swing

7 Sets

20 Reps

Dip (Bodyweight)

7 Sets

15 Reps

Hanging Leg Raise

7 Sets

15 Reps