Krypteia Redux
What this template is
This template is done after a proper warm up. The main lift is done with a time limit. It shouldn’t take someone 30 minutes to work up to a PR set. The supplemental and assistance work is done in a circuit.
Krypteia Redux is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Krypteia Redux in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Krypteia Redux Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
54
Avg Sets/Week
398
Avg Reps/Week
3
Days/Week
Average Intensity by Week
Krypteia Redux Weekly Schedule
Week 1
Day 1
Squat
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Squat
Supplemental5 × 3 reps at 65%
Overhead Press
Assistance5 × 10 reps
Choose a Pull exercise
Assistance5 × 10 reps
Day 2
Bench Press
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Bench Press
Supplemental5 × 3 reps at 65%
Squat
Assistance5 × 10 reps
Choose a Pull exercise
Assistance5 × 10 reps
Day 3
Deadlift
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Deadlift
Supplemental5 × 5 reps at 65%
Bench Press
Assistance5 × 10 reps
Bicep Curl
Assistance5 × 20 reps
Week 2
Day 1
Squat
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Squat
Supplemental5 × 3 reps at 70%
Overhead Press
Assistance5 × 10 reps
Choose a Pull exercise
Assistance5 × 10 reps
Day 2
Bench Press
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Bench Press
Supplemental5 × 3 reps at 70%
Squat
Assistance5 × 10 reps
Choose a Pull exercise
Assistance5 × 10 reps
Day 3
Deadlift
Main3 reps at 70%
3 reps at 80%
3 reps at 90%
Deadlift
Supplemental5 × 3 reps at 70%
Bench Press
Assistance5 × 10 reps
Bicep Curl
Assistance5 × 10 reps
Week 3
Day 1
Squat
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Squat
Supplemental5 × 3 reps at 75%
Overhead Press
Assistance5 × 10 reps
Choose a Pull exercise
Assistance5 × 10 reps
Day 2
Bench Press
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Bench Press
Supplemental5 × 3 reps at 75%
Squat
Assistance5 × 10 reps
Choose a Pull exercise
Assistance5 × 10 reps
Day 3
Deadlift
Main5 reps at 75%
3 reps at 85%
1 reps at 95%
Deadlift
Supplemental5 × 3 reps at 75%
Bench Press
Assistance5 × 10 reps
Bicep Curl
Assistance5 × 10 reps
More programs like Krypteia Redux
- 5/3/16 weeks
Weekly frequency
4 days per week
God is a Beast
Strength and Muscle
Program duration6 weeksCommunity use1.5KbeginnerintermediateLeaderView program - 5/3/16 weeks
Weekly frequency
3 days per week
Building The Monolith
Strength and Muscle
Program duration6 weeksCommunity use598beginnerintermediateOtherView program - 5/3/13 weeks
Weekly frequency
4 days per week
Boring But Big Beefcake
Strength and Muscle
Program duration3 weeksCommunity use471beginnerintermediateOtherView program - GZCL4 weeks
Weekly frequency
4 days per week
GZCLP
Strength and Muscle
Program duration4 weeksCommunity use435beginnerintermediateOtherView program
Browse related program collections
Questions about Krypteia Redux
How long is the Krypteia Redux program?
Krypteia Redux is represented here as a 3-week template with 3 training days per week.
What is the main goal of Krypteia Redux?
Krypteia Redux is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Krypteia Redux designed for?
Krypteia Redux is listed for beginner, intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Krypteia Redux?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.