logo
BoostcampPNG

5/3/1 krypteia 2days/week

by Jonathan D.
32 athletes joined

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
    Feb 04, 2025 11:08
  • Last Edited
    Jul 03, 2025 02:17

Summary

Unlock your strength potential with the 5/3/1 Krypteia program, designed for those who can commit just two days a week for six weeks. This structured regimen focuses on key compound lifts like the bench press, deadlift, and overhead press, ensuring you build muscle and power efficiently. Each session is tailored to progressively challenge your limits, with a blend of barbell and bodyweight exercises to enhance overall performance. Perfect for lifters looking to maximize gains without overwhelming their schedule!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-