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5/3/1 Krypteia Part 3

by zcd
4 athletes joined

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

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    3 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 20, 2024 04:40
  • Last Edited
    Jun 18, 2025 08:31

Summary

**5/3/1 Krypteia Part 3** is a focused 3-week program designed for serious lifters looking to enhance their strength and performance. With three training days per week, this program emphasizes heavy barbell lifts like squats, deadlifts, and bench presses, while integrating accessory movements such as weighted pull-ups and dips to build overall muscle. Perfect for those with a garage gym setup, you'll push your limits and achieve new personal bests through structured intensity and progressive overload. Get ready to transform your strength and dominate your lifts!
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WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
70%
2
Squat (Barbell)
1
3 reps
80%
3
Squat (Barbell)
1
3 reps
90%
4
Squat (Barbell)
5
5 reps
70%
5
Pull-Up (Weighted)
1
40 reps
-
6
Dip (Weighted)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
65%
2
Squat (Barbell)
1
5 reps
75%
3
Squat (Barbell)
1
5 reps
85%
4
Squat (Barbell)
5
5 reps
65%
5
Pull-Up (Weighted)
1
40 reps
-
6
Dip (Weighted)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
5 reps
75%
2
Squat (Barbell)
1
3 reps
85%
3
Squat (Barbell)
1
1 reps
95%
4
Squat (Barbell)
5
5 reps
75%
5
Pull-Up (Weighted)
1
40 reps
-
6
Dip (Weighted)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3 reps
70%
2
Bench Press (Barbell)
1
3 reps
80%
3
Bench Press (Barbell)
1
3 reps
90%
4
Bench Press (Barbell)
5
5 reps
70%
5
Squat (Dumbbell)
1
40 reps
-
6
Deadlift (Dumbbell)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
65%
2
Bench Press (Barbell)
1
5 reps
75%
3
Bench Press (Barbell)
1
5 reps
85%
4
Bench Press (Barbell)
5
5 reps
65%
5
Squat (Dumbbell)
1
40 reps
-
6
Deadlift (Dumbbell)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
5 reps
75%
2
Bench Press (Barbell)
1
3 reps
85%
3
Bench Press (Barbell)
1
1 reps
95%
4
Bench Press (Barbell)
5
5 reps
75%
5
Squat (Dumbbell)
1
40 reps
-
6
Deadlift (Dumbbell)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
70%
2
Deadlift (Barbell)
1
5 reps
80%
3
Deadlift (Barbell)
1
5 reps
90%
4
Deadlift (Barbell)
5
5 reps
70%
5
Pull-Up (Weighted)
1
40 reps
-
6
Dip (Weighted)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
65%
2
Deadlift (Barbell)
1
5 reps
75%
3
Deadlift (Barbell)
1
5 reps
85%
4
Deadlift (Barbell)
5
5 reps
65%
5
Pull-Up (Weighted)
1
40 reps
-
6
Dip (Weighted)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Deadlift (Barbell)
1
3 reps
85%
3
Deadlift (Barbell)
1
1 reps
95%
4
Deadlift (Barbell)
5
5 reps
75%
5
Pull-Up (Weighted)
1
40 reps
-
6
Dip (Weighted)
1
40 reps
-
7
Face Pull
1
100-200 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Reps
70%
2
Squat (Barbell)
1 Set
3 Reps
80%
3
Squat (Barbell)
1 Set
3 Reps
90%
4
Squat (Barbell)
5 Sets
5 Reps
70%
5
Pull-Up (Weighted)
1 Set
40 Reps
-
6
Dip (Weighted)
1 Set
40 Reps
-
7
Face Pull
1 Set
100-200 Reps
-
Day 2
1
Bench Press (Barbell)
1 Set
3 Reps
70%
2
Bench Press (Barbell)
1 Set
3 Reps
80%
3
Bench Press (Barbell)
1 Set
3 Reps
90%
4
Bench Press (Barbell)
5 Sets
5 Reps
70%
5
Squat (Dumbbell)
1 Set
40 Reps
-
6
Deadlift (Dumbbell)
1 Set
40 Reps
-
7
Face Pull
1 Set
100-200 Reps
-
Day 3
1
Deadlift (Barbell)
1 Set
5 Reps
70%
2
Deadlift (Barbell)
1 Set
5 Reps
80%
3
Deadlift (Barbell)
1 Set
5 Reps
90%
4
Deadlift (Barbell)
5 Sets
5 Reps
70%
5
Pull-Up (Weighted)
1 Set
40 Reps
-
6
Dip (Weighted)
1 Set
40 Reps
-
7
Face Pull
1 Set
100-200 Reps
-