Krypteia 3 Day

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.

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Overhead Press (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

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