5/3/1 krypteia 2days/week

5/3/1 for when limited to 2 days a week
Read Jim's article on his website for more Info.
Change assistant to what you like.
Add 5lbs to upper body and 10lbs to lower body when restarting after 6 weeks
% are 85-90% of 1 Rep max

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Romanian Deadlift (Barbell)

Hanging Knee Raise

Deadlift (Barbell)

Bench Press (Close Grip)

Chin-Up (Bodyweight)

Overhead Press (Barbell)

Front Squat (Barbell)

Hanging Leg Raise

Squat (Barbell)

Seated Anterior Delt Press (AD)

Barbell Row

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