Simple Jack’d is a modified blend of the Bulgarian Method and the Smolov base cycle. It’s essentially a flexible one week volume accumulation block that can be run indefinitely for powerlifting and general strength goals.
It was shared on /r/weightroom, along with a review, by /u/SumoDadlifts. Thank you!
Contents
Preface
Just about every aspect of this program is flexible.
If you’re someone who is not comfortable making some decisions for yourself, like whether you should set your training max at 85% or 90%, whether you should train 4 days per week or 5 days per week, or how to program accessories, that’s totally fine. But in that case, this is not the program for you.
If you’re comfortable with those types of decisions or are willing to try to figure things out for yourself (an excellent trait in training and most areas of life!) then please keep reading.
Program Overview
General Background
- 4-6 training sessions per week
- Bulgarian style training tends to call for six training days per week (I’m sure there are exceptions, but that’s how many popular variations are structured) and the program creator advised “no fewer than 4 days per week” for training.
- Lifts are in two categories: focus lifts and variation lifts (i.e. supplemental lifts).
- The focus lift is selected in step 4 and the supplemental variation lifts are selected in step 5.
- You have complete control over deciding what your focus lift and supplemental lifts will be.
Focus Lift
- You have one focus lift, which you will hit each training sessions for 3 to 6 reps @ 85% – this can be in as many sets as you wish. This is the “Bulgarian” portion of the program.
- After training the focus lift for 4 to 8 days, the training max (TM) can be increased by 2.5%.
Supplemental Variation Lifts
- You will be training three supplemental variation lifts at a time (hinge, press, squat), training one per session.
- When a supplemental lift is trained, it will have 40 reps completed during that session. The intensity will either be 70%, 75%, 80%, or 85% depending on which day in that lift’s cycle it is. The number of sets does not matter, but should generally be as few as possible given how you feel that day.
- This is where the Smolov influence appears in the program.
- You do not have to train the supplement lifts with even frequency.
- For example, you will likely train pressing movements more frequently than hinge movements. This is up to you.
- After training a supplemental lift for 4 days (1 cycle), the training max (TM) can be increased by 2.5%.
- Each supplemental lift should be trained for a minimum of 8 sessions (2 cycles) before being switched out for a new supplemental lift. If you want to keep going after 2 cycles, that is fine.
- Every lift progresses independently from the others depending on how frequently you train it.
Spreadsheet
- You can mark each white box with an “x” to help keep track of which training days you have completed for each lift.
- If you don’t like the lift variations preselected in step 2, you can overwrite them.
- Set your own 1RM values, obviously. 🙂 Use the calculator provided if needed.
