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Krypteia

Included in Vis

The famous Krypteia program. This program is for athletes looking to get stronger, bigger and leaner. This variation on the classic 5/3/1 program has you superset your main lifts with some complementary assistance sets. For more details consult 5/3/1 Forever by Jim Wendler.

Warm-up

Deload

Rest

Built with Vis Pro
Schedule
Week 1
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 2
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 3
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 4
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Built with Vis Pro
Copy Workout
Copy Program
OHP 5
Week 1 - Monday
De Franco Agile 8
IT Band Foam Roll
0:30/ side
Glute Foam Roll
0:30/ side
Adductor Foam Roll
0:30/ side
Rollover into V-Sit
10reps
Fire Hydrant Circle
10reps/ side
AlternatingGroiner
20reps
Double Groiner
10reps
Half-Kneeling Hip Flexor Stretch
3reps/ side
Warm-up
Barbell Overhead Press
5x40lb
Dumbbell Squat
10reps
Barbell Overhead Press
5x50lb
Dumbbell Straight Leg Deadlift
10reps
Barbell Overhead Press
3x60lb
Dumbbell Squat
10reps
5's Progression
Barbell Overhead Press
5x65lb
Dumbbell Straight Leg Deadlift
10reps
Barbell Overhead Press
5x75lb
Dumbbell Squat
10reps
Barbell Overhead Press
5x85lb
Dumbbell Straight Leg Deadlift
10reps
First Set Last
Barbell Overhead Press
5x65lb
Dumbbell Squat
10reps
Barbell Overhead Press
5x65lb
Dumbbell Straight Leg Deadlift
10reps
Barbell Overhead Press
5x65lb
Dumbbell Squat
10reps
Barbell Overhead Press
5x65lb
Dumbbell Straight Leg Deadlift
10reps
Barbell Overhead Press
5x65lb
Dumbbell Squat
10reps