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5/3/1 Krypteia Part 1

by zcd
10 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
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 20, 2024 04:18
  • Last Edited
    Nov 01, 2024 02:53
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Overhead Press (Barbell)
5
5 reps
70%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Overhead Press (Barbell)
5
5 reps
65%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Overhead Press (Barbell)
5
5 reps
75%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Squat (Barbell)
5
5 reps
70%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Squat (Barbell)
5
5 reps
65%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Squat (Barbell)
5
5 reps
75%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Bench Press (Barbell)
5
5 reps
70%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Bench Press (Barbell)
5
5 reps
65%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Bench Press (Barbell)
5
5 reps
75%
3
Deadlift (Dumbbell)
4
10 reps
4
Squat (Dumbbell)
4
10 reps
5
Face Pull
1
100-200 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
70%
80%
90%
2
Deadlift (Barbell)
5
5 reps
70%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
65%
75%
85%
2
Deadlift (Barbell)
5
5 reps
65%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
5 reps
5 reps
5 reps
75%
85%
95%
2
Deadlift (Barbell)
5
5 reps
75%
3
Dip (Weighted)
4
10 reps
4
Pull-Up (Weighted)
4
10 reps
5
Face Pull
1
100-200 reps
Week 1
1 / 6 Weeks
Day 1
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Overhead Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Dumbbell)
4 Sets
10 Reps
4
Squat (Dumbbell)
4 Sets
10 Reps
5
Face Pull
1 Set
100-200 Reps
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Squat (Barbell)
5 Sets
5 Reps
70%
3
Dip (Weighted)
4 Sets
10 Reps
4
Pull-Up (Weighted)
4 Sets
10 Reps
5
Face Pull
1 Set
100-200 Reps
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Bench Press (Barbell)
5 Sets
5 Reps
70%
3
Deadlift (Dumbbell)
4 Sets
10 Reps
4
Squat (Dumbbell)
4 Sets
10 Reps
5
Face Pull
1 Set
100-200 Reps
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
70%
80%
90%
2
Deadlift (Barbell)
5 Sets
5 Reps
70%
3
Dip (Weighted)
4 Sets
10 Reps
4
Pull-Up (Weighted)
4 Sets
10 Reps
5
Face Pull
1 Set
100-200 Reps