**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!

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

5/3/1 Krypteia Part 3

The Krypteia is ideal for anyone looking to get stronger, get bigger and shed some body fat.  Must have a good grasp of the basic lifts.  Simple program, lots of work

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

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