Are you curious about the Jim Wendler Krypteia template?
Do you wonder how the inventor of the 5/3/1 program uses the Krypteia template to build size and strength while training 2 days per week?
Then you’ve come to the right place.
In this comprehensive guide, I will show you how to use the Krypteia program to take your training to the next level!
Introduction
Jim Wendler is one of the most successful strength coaches in the world today.
He is most famous for creating the 5/3/1 training program, which he calls “the simplest and most effective way to build raw strength.”
One of the advantages of his program is there are many different training templates that you can follow, depending on your goals and your recovery ability. And one of Jim’s favorite new templates is called Krypteia!
Jim Wendler Stats
- Date Of Birth: February 13th, 1975
- Height: 5 Feet 10 Inches
- Weight: 240 Pounds
- Body Fat: About 15 Percent
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The Krypteia Template
Jim Wendler says that Krypteia is one of his newest training templates. You can think of it as a modified version of his original 2-day 5/3/1 program.
Here is what your weekly training schedule will look like on this program:
Krypteia Template – Week 1
Monday
- Squat
- Upper Body Assistance Work
Thursday
- Bench Press
- Lower Body Assistance Work
Krypteia Template – Week 2
Monday
- Deadlift
- Upper Body Assistance Work
Thursday
- Overhead Press
- Lower Body Assistance Work
As you can see, Krypteia is a 2 days per week program where you perform upper body assistance exercises on your squat / deadlift workouts, and lower body assistance exercises on your bench press / overhead press workouts.
This means you are training your entire body twice per week using a combination of heavy barbell exercises, and lighter assistance exercises.
Another BIG difference between the Krypteia template, and the standard 2-day 5/3/1 template, is how you perform your working sets on the primary barbell exercises.
Jim says you should use the “PRO template” for your heavy sets, followed by several back off sets using the “FSL” strategy.
The PRO Template And FSL
For the squat, bench press, deadlift, and overhead press, you are going to perform 3 sets of 5 reps, followed by 5 sets of 5 reps using a lighter weight. For example:
Weeks 1-2 Training Percentages
- 65% x 5 reps, 75% x 5 reps, 85% x 5 reps, 65% x 5 sets of 5 reps
Weeks 3-4 Training Percentages
- 70% x 5 reps, 80% x 5 reps, 90% x 5 reps, 75% x 5 sets of 5 reps
Weeks 5-6 Training Percentages
- 75% x 5 reps, 85% x 5 reps, 95% x 5 reps, 75% x 5 sets of 5 reps
The first 3 sets are designed to build maximal strength, while the last 5 sets are designed to help you accumulate more volume to assist with long-term size and strength gains.
If these training percentages seem high, don’t worry! For the Krypteia program you are going to use a training max of 85%. This means if your 1-rep max on the overhead press is 100 pounds, then you would use 85 pounds as your “training max” to calculate your percentages.
Jim Wendler says maintaining good bar speed is critical when using the Krypteia program.
The percentages aren’t that heavy, so you MUST accelerate the weight as fast as possible on each set to continue building strength.
“When training the main lifts, make sure your bar speed is VERY GOOD. This particular program is not about max effort lifting, but rather getting stronger and in better condition.”
So what about assistance work?
At his blog, Jim Wendler gives some sample exercises that you can use for your upper body and lower body assistance exercises while using this program. Check it out:
Assistance Work on Squat/Dead Days
- Press – push-ups, dips, DB pressing (any angle), incline press, press, triceps extensions/pushdowns, close grip bench press
- Pull – rows (any kind), chin-ups, pull-ups, curls (any kind), lat pulldown, low row, any back machine, face pulls
Assistance Work on Bench/Press Days
*Choose any two movements; be smart.
- DB squat, body weight squat, lunges, Bulgarian single leg squat, step-ups, good morning, straight leg deadlift (SLDL), Romanian deadlift, leg press, hack squat, KB swings/snatches/cleans, low rep box jumps (experienced lifters/coaches ONLY), jump rope, any abdominal movement, back raises, front squat, muscle cleans/snatches
Note: these exercises are taken directly from Jim Wendler’s blog.
Now let’s look at some sample Krypteia workouts! Check it out:
Sample Krytpeia Squat Workout
- Exercise #1: Squat, 65% x 5, 75% x 5, 85% x 5, 65% x 5 x 5
- Exercise #2: Weighted push ups, 3-5 sets of 8-15 reps
- Exercise #3: Chin ups / pull ups, 3-5 sets of 8-15 reps
For inspiration, here is a video of Jim Wendler squatting:
Sample Krytpeia Bench Press Workout
- Exercise #1: Bench press, 65% x 5, 75% x 5, 85% x 5, 65% x 5 x 5
- Exercise #2: Dumbbell squats, 3-5 sets of 8-15 reps
- Exercise #3: Romanian deadlift, 3-5 sets of 8-15 reps
For inspiration, here is a video of Jim Wendler bench pressing:
Here is the training video:
Of course, these are just sample workouts. If you want to read more about the Krypteia template, then make sure you grab a copy of Jim Wendler’s new book “5/3/1 Forever.”
Conclusion | The Jim Wendler Krypteia Template!
Jim Wendler is one of the most successful strength coaches in the world today, and it’s easy to see why.
He has invented many new templates for his incredibly popular 5/3/1 training program, including the new Krypteia Template.
If you are looking for a new workout program to build size and strength, then you have to give the 5/3/1 Krypteia program a shot.
It may be just what you need to take your training to the next level!
