Program Description
Once you go through all 3 phases and want to do Krypteia again, you can simply leave out part 1. Essentially, this program has a preparatory program followed by two cycles of a leader and one cycle of an anchor. Accessories: Dumbell squat and SLDL are paired with the press / bench press. The deadlift is done with a shrug after each lift Dips and pullups are paired with the squat and deadlift Assistance work is done between every single set of the main lifts, including the warmup sets and supplemental sets The goal is to complete each workout in under 45 minutes. From page 233 of 5/3/1 Forever Overview: Part 1 - 4 days / week, 5s pro, 5x5 FLS, 2 cycles (6 weeks) Part 2 - 3 days / week, 5s pro, 5x10 FSL, 2 cycles (6 weeks) Part 3 - 3 days / week, 5/3/1, PR sets, 5x5 FSL, 1 cycle (3 weeks) Bench press / Military press training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/305, one cycle of each Part 3 - 310lbs Squat / Deadlift training max example: Part 1 - 300lbs (85%) done for two cycles Part 2 - 300/310lbs, one cycle of each Part 3 - 320lbs
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalPowerbuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length6 weeks
- Time Per Workout50 minutes
- CreatedSep 20, 2024 04:25
- Last EditedJun 18, 2025 08:20
Summary
Elevate your strength training with the 5/3/1 Krypteia Part 2, a 6-week program designed for serious lifters looking to push their limits. Comprising four focused training days each week, this program emphasizes foundational lifts like squats, deadlifts, and bench presses, progressively increasing intensity to maximize gains. With a blend of barbell and weighted bodyweight exercises, you'll build muscle and enhance your overall performance. Perfect for those equipped with a garage gym, this program will empower you to achieve your strength goals with confidence and precision.
