Janicki Perfect Split
https://youtu.be/eB2uZmRQU3U?si=I0vUZuU9Z400vb3Q
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Unilateral Cable Pulldown | 2 | 7–10 reps | @9 |
| 2 | Chest Supported Row (Machine) | 2 | 7–10 reps | @9 |
| 3 | Bench Supported Pullover | 2 | 7–10 reps | @9 |
| 4 | Bench Supported Low Row | 2 | 7–10 reps | @9 |
| 5 | Preacher Curl (EZ Bar) | 2 | 7–10 reps | @9 |
| 6 | Bench Supported Cable Curl | 2 | 7–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Mid Chest Supported Cable Fly | 2 | 7–10 reps | @9 |
| 2 | Upper Chest Bench Supported Cable Fly | 2 | 7–10 reps | @9 |
| 3 | Incline Bench Press (Smith Machine) | 2 | 7–10 reps | @9 |
| 4 | Decline Dumbbell Fly | 2 | 7–10 reps | @9 |
| 5 | Incline Bench Tricep Push down | 2 | 7–10 reps | @9 |
| 6 | JM Press | 2 | 7–10 reps | @9 |
| 7 | Lying Lateral Raise (Cable) | 2 | 7–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 2 | 7–10 reps | @9 |
| 2 | Leg Press | 2 | 7–10 reps | @9 |
| 3 | Leg Extension | 2 | 7–10 reps | @9 |
| 4 | Leg Curl | 2 | 7–10 reps | @9 |
| 5 | Deficit RDL | 2 | 7–10 reps | @9 |
| 6 | Calf Raise (Machine) | 1 | 8 reps | @10 |
| 1 | 7 reps | @10 | ||
| 1 | 5 reps | @10 | ||
| 2 | 4 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Decline Stretch Biased Machine Press | 2 | 7–10 reps | @9 |
| 2 | Seated Stretch Row | 2 | 7–10 reps | @9 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 7–10 reps | @9 |
| 4 | Unilateral Low Lat Row | 2 | 7–10 reps | @9 |
| 5 | Incline Bench Y Raises | 2 | 7–10 reps | @9 |
| 6 | Dip (Assisted) | 2 | 7–10 reps | @9 |
| 7 | Incline Curl (Dumbbell) | 2 | 7–10 reps | @9 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Front Squat (Barbell) | 2 | 7–10 reps | @9 |
| 2 | Dumbbell Bar Supported RDL | 2 | 7–10 reps | @9 |
| 3 | Deficit Bulgarian Squat | 2 | 7–10 reps | @9 |
| 4 | Lying Leg Curl | 2 | 7–10 reps | @9 |
| 5 | Leg Extension | 4 | 7–10 reps | @8 |
| 6 | Calf Raise (Machine) | 1 | 8 reps | @9 |
| 1 | 7 reps | @9 | ||
| 2 | 5 reps | @9 | ||
| 1 | 4 reps | @9 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, Janicki Perfect Split is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 50 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
Janicki Perfect Split is structured around 5 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
Janicki Perfect Split is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
