Krypteia

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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

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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

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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 10 reps

Fire Hydrant Circle 10 reps / side

Alternating Groiner 20 reps

Double Groiner 10 reps

Half-Kneeling Hip Flexor Stretch 3 reps / side

Warm-up

Barbell Overhead Press 5 x 40 lb

Dumbbell Squat 10 reps

Barbell Overhead Press 5 x 50 lb

Dumbbell Straight Leg Deadlift 10 reps

Barbell Overhead Press 3 x 60 lb

Dumbbell Squat 10 reps

5's Progression

Barbell Overhead Press 5 x 65 lb

Dumbbell Straight Leg Deadlift 10 reps

Barbell Overhead Press 5 x 75 lb

Dumbbell Squat 10 reps

Barbell Overhead Press 5 x 85 lb

Dumbbell Straight Leg Deadlift 10 reps

First Set Last

Barbell Overhead Press 5 x 65 lb

Dumbbell Squat 10 reps

Barbell Overhead Press 5 x 65 lb

Dumbbell Straight Leg Deadlift 10 reps

Barbell Overhead Press 5 x 65 lb

Dumbbell Squat 10 reps

Barbell Overhead Press 5 x 65 lb

Dumbbell Straight Leg Deadlift 10 reps

Barbell Overhead Press 5 x 65 lb

Dumbbell Squat 10 reps