① Weight Kgs "Simple Jack'd 2.

0: Simpler and Jack'd'er" Estimated

② Primary Squat Variations Max Primary Press Variations
Low Bar Squat 165 Flat Bench
Front Squat 130 Paused Bench
Box Squat 134 Flat Bench close grip
High Bar Squat 160 OHP
Pause Squat 140 Push Press

③ Focus 1 ④ Hinge Variation Max TM Required Daily Minimum

Hinge Deadluift Block 4' 210 90.0% 6+ reps

⑤ Squat Variation Max TM ⑤ Press Variation

High Bar Squat 160 90.0% Flat Bench
Squat Day 1 Press Day 1
40 reps @ 100.0 Kgs x ⑥ 40 reps @ 77.5
Squat Day 2 Press Day 2
30 reps @ 107.5 Kgs 30 reps @ 85.0
Squat Day 3 Press Day 3
20 reps @ 115.0 Kgs 20 reps @ 90.0
Squat Day 4 Press Day 4
10 reps @ 120.0 Kgs 10 reps @ 95.0
 Estimated 1 Rep Max Calculator: Weight 325 Reps 8 E.1RM 411
y Press Variations Max Primary Hinge Variations Max
Flat Bench 120 Sumo Deadlift 160
aused Bench 100 Deadluift Block 4' 210
Bench close grip 105 Conventional Deadlift 190
OHP 95 Deficit Deadlift 160
Push Press 110 RDL 150

Required Daily Minimum

@ 160.0 Kgs

s Variation Max TM ⑤ Hinge Variation Max TM

at Bench 120 95.0% RDL 150 87.5%
Press Day 1 Hinge Day 1
@ 77.5 Kgs x ⑥ 40 reps @ 90.0 Kgs x ⑥
Press Day 2 Hinge Day 2
@ 85.0 Kgs x 30 reps @ 97.5 Kgs x
Press Day 3 Hinge Day 3
@ 90.0 Kgs x 20 reps @ 105.0 Kgs
Press Day 4 Hinge Day 4
@ 95.0 Kgs 10 reps @ 110.0 Kgs
 Before you start, don’t get lost in the woods looking at all the dropdown menus and input boxes.
This program is incredibly simple, once you get the gist of it.
You have 3 main lifts. You will choose one to perform every day, then rotate through the other lifts however you
And that’s it. That’s the basis of the program. The rest of the information below is just details to help you set the sh

① Choose your prefered units, Pounds (Lbs) or Kilograms (Kgs). - This will only affect how the spreadsheet rounds your
Use the Estimated 1 Rep Max Calculator to determine maxes based off of sets of more than 1 rep.

② Here you will Input your prefered Squat, Press, and Hinge Variations, with their associated maxes. (up to 5 variation
You will enter your highest max, whether it be an actual 1 rep max, or a calculated max. Choose the highest one
Take some time to choose variations that will compliment your primary lift.

③ Choose your Focus Movement from the blue dropdown menu. Squat, Press, or Hinge
You will perform this lift every day.

④ Choose your focus lift variation.

Start with a TM of 90% or lower
Each training day you will perform this lift first.
You will work up to a daily minimum of 3-6 reps at the intensity shown. You can complete the reps in as few, or as m
You can stay at the minimum required intensity, or go heavier if you are feeling good. But you MUST complete the m
Once you have completed 3+ reps at the required intensity, you can move on to your next lift for the day
When you have comfortably completed your daily minimums for at least 4 days in a row, (or up to 8), increase yo

⑤ Choose a lift variation for each movement

You should stick with a single variation for at least two cycles through the program. That will be eight (8) training se
Start with a TM of 90% or lower
There are 4 different training days shown. Each day consists of 40 total reps, but the intensity will increase across th
You can complete the reps in as few, or as many sets as you desire/need. (Fewer is better)
You can stay at the minimum required intensity, or go heavier if you are feeling good. But you MUST complete the m

Day 1 will be 40 reps at 70% of your training max. I suggest trying to complete everything in 3-6 sets (sets of 7-15 re
Day 2 will be 40 reps at 75% of your training max. I suggest trying to complete everything in 4-8 sets (sets of 5-10 re
Day 3 will be 40 reps at 80% of your training max. I suggest trying to complete everything in sets of 5-10 sets (sets o
Day 4 will be 40 reps at 85% of your training max. I suggest trying to complete everything in less than 20 sets (sets o

If you set a rep PR during any set, increase your maxes in table ②. You can reduce your TM if you would like to kee
At the end of each training cycle (4 days of a given lift) increase your training max by 2.5%

⑥ Each lift progresses independently from the others. This means you can set up your training frequency and lift rotati
A couple Examples: Push-Hinge-Legs (PPL) - Train each lift equally on a rotation. (Press - Hinge - Squat - Repeat)
Upper Lower (UL) - Train your press more frequently (Press - Squat - Press - Hinge - Press - Squ
Mixed - Train 2x Press, 2x Squat, 1x hinge (Squat - Press - Hinge - Press - Squat)
Push-Hinge - Train your hinge more frequently (Squat - Hinge - Press - Hinge - Squat - Hinge - P
Just pick a training frequency for each lift and stick with it for a couple of weeks before making adjustments.
You can mark an "X" in the white box after finishing a training day to help with tracking if desired.
⑦ Don’t get hung up on accessories. Do your main lifts, then fill in with whatever else you think you need/want.
he other lifts however you see fit.
etails to help you set the sheet up, and ideas on how to progress. Enjoy!

he spreadsheet rounds your weights (5 or 2.5)

d maxes. (up to 5 variations)

Choose the highest one

e the reps in as few, or as many sets as you desire/need

t you MUST complete the minimum reps.
xt lift for the day
w, (or up to 8), increase your TM by 2.5%

will be eight (8) training sessions with this lift at a minimum

nsity will increase across the week

t you MUST complete the minimum reps.

g in 3-6 sets (sets of 7-15 reps) - ex: 4x10

g in 4-8 sets (sets of 5-10 reps) - ex: 5x8
g in sets of 5-10 sets (sets of 4-8 reps) - ex: 8x5
g in less than 20 sets (sets of 2+ reps) - ex: 10x4

TM if you would like to keep the intensity consistent for the remainder of the week.

ing frequency and lift rotation however you like.

Hinge - Squat - Repeat)
- Press - Hinge - Press - Squat - Etc…)
ess - Squat)
s - Hinge - Squat - Hinge - Press - Hinge - Etc…)
making adjustments.
hink you need/want.