Krypteia, Part 1
What this template is
This template is ideal for someone looking to get bigger, get stronger, and shed body fat. You should already have good form on all your lifts. Part 1 is the preparatory phase of this program. Start part 2 after completing this cycle.
Krypteia, Part 1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Krypteia, Part 1 in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Krypteia, Part 1 Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
80
Avg Sets/Week
640
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Krypteia, Part 1 Weekly Schedule
Week 1
Day 1
Overhead Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Overhead Press
Supplemental5 × 5 reps at 65%
Squat
Assistance6 × 10 reps
Deadlift
Assistance6 × 10 reps
Day 2
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 5 reps at 65%
Chest Dip
Assistance6 × 10 reps
Chin-up
Assistance6 × 10 reps
Day 3
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 5 reps at 65%
Squat
Assistance6 × 10 reps
Deadlift
Assistance6 × 10 reps
Day 4
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 5 reps at 65%
Chest Dip
Assistance6 × 10 reps
Chin-up
Assistance6 × 10 reps
Week 2
Day 1
Overhead Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Overhead Press
Supplemental5 × 5 reps at 70%
Squat
Assistance6 × 10 reps
Deadlift
Assistance6 × 10 reps
Day 2
Squat
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Squat
Supplemental5 × 5 reps at 70%
Chest Dip
Assistance6 × 10 reps
Chin-up
Assistance6 × 10 reps
Day 3
Bench Press
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Bench Press
Supplemental5 × 5 reps at 70%
Squat
Assistance6 × 10 reps
Deadlift
Assistance6 × 10 reps
Day 4
Deadlift
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Deadlift
Supplemental5 × 5 reps at 70%
Chest Dip
Assistance6 × 10 reps
Chin-up
Assistance6 × 10 reps
Week 3
Day 1
Overhead Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Overhead Press
Supplemental5 × 5 reps at 75%
Squat
Assistance6 × 10 reps
Deadlift
Assistance6 × 10 reps
Day 2
Squat
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Squat
Supplemental5 × 5 reps at 75%
Chest Dip
Assistance6 × 10 reps
Chin-up
Assistance6 × 10 reps
Day 3
Bench Press
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Bench Press
Supplemental5 × 5 reps at 75%
Squat
Assistance6 × 10 reps
Deadlift
Assistance6 × 10 reps
Day 4
Deadlift
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Deadlift
Supplemental5 × 5 reps at 75%
Chest Dip
Assistance6 × 10 reps
Chin-up
Assistance6 × 10 reps
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Questions about Krypteia, Part 1
How long is the Krypteia, Part 1 program?
Krypteia, Part 1 is represented here as a 3-week template with 4 training days per week.
What is the main goal of Krypteia, Part 1?
Krypteia, Part 1 is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Krypteia, Part 1 designed for?
Krypteia, Part 1 is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Krypteia, Part 1?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.