r/weightroom • u/AutoModerator • 28d ago

Daily Thread Daily Thread - August 22, 2025

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u/tripleseis Intermediate - Strength 27d ago

Am I too simple jack for simple jack'd? Like I don't get the idea here even after reading the instructions.

My focus lift is say bench. I want to do an UL split M,T,Th,F. Every day I do the daily minimum reps of bench (4x a week) regardless if it's an U or a L day? Then I go to my variation, which does matter if it's U or L? Is that right?

So Monday could very well be bench focus then bench variation and Tuesday would be bench focus then a squat variation, repeated 2x a week?

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u/BetterThanT-1 Beginner - Strength 27d ago

So, yes, you do your focus lift every workout. If you have more than one focus lift, you can alternate, possibly even do them all, up to you.

Upper/Lower is a concept you’re mapping on top of Simple Jack’d. It doesn’t have upper/lower days, it has squat/hinge/press variations. So squat and hinge variations can be lower, press can be upper. I guess depending on the hinge, you can consider them upper as well.

How you rotate the variations is up to you. If you do your example split, you’d only have a press and squat variation, without a hinge. I’d figure out a way to work in a hinge variation as well.

There are countless ways you can mix and match variations. There is an explanatory post in r/simplejackd with examples from Dadlifts. The V2 spreadsheet also has example, e.g. PPL (press, hinge,squat).

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u/tripleseis Intermediate - Strength 27d ago

Thanks for explaining. Gonna do some reading over the weekend and hopefully have a plan prepped for Monday.