KeyLifts

Krypteia, Part 1

Strength and Muscle

3 weeks / 4 days per week

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.

Run Krypteia, Part 1 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

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Krypteia, Part 1 Volume Overview

Sets per Week (Main vs Accessory)

020406080Week 1Week 2Week 3
Main/Supplemental
Accessories

3

Weeks

80

Avg Sets/Week

640

Avg Reps/Week

4

Days/Week

Average Intensity by Week

W169%W274%W379%

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Week 1

Day 1

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 2

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 3

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 4

Exercise

Main

5 x 65%

5 x 75%

5 x 85%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Week 2

Day 1

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 2

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 3

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 4

Exercise

Main

5 x 70%

5 x 80%

5 x 90%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Week 3

Day 1

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 2

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 3

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

Day 4

Exercise

Main

5 x 75%

5 x 85%

5 x 95%

Exercise

Supplemental
5 x 5 reps

Exercise

Assistance
6 x 10 reps

Exercise

Assistance
6 x 10 reps

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Frequently Asked Questions about Krypteia, Part 1

How long is the Krypteia, Part 1 program?

The Krypteia, Part 1 program is 3 weeks long, with 4 training days per week.

What is the goal of Krypteia, Part 1?

The primary goal of Krypteia, Part 1 is to help you Strength and Muscle.

Who is Krypteia, Part 1 designed for?

Krypteia, Part 1 is designed for all lifters looking to Strength and Muscle.

How do I track Krypteia, Part 1 workouts?

You can track Krypteia, Part 1 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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