The Janicki Perfect split. Seemed like a solid program and I couldn’t find it on here. I like the ease of use and tracking of this app so I input it onto here. All credit goes to Eric Janicki, check out his YouTube and support him on there. I linked the video in the tagline where he explains the program and exercises in detail.

Janicki Perfect Split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Unilateral Cable Pulldown

Chest Supported Row (Machine)

Bench Supported Pullover

Bench Supported Low Row

Preacher Curl (EZ Bar)

Bench Supported Cable Curl

Pull Day

Mid Chest Supported Cable Fly

Upper Chest Bench Supported Cable Fly

Incline Bench Press (Smith Machine)

Decline Dumbbell Fly

Incline Bench Tricep Push down

JM Press

Lying Lateral Raise (Cable)

Push Day

Hack Squat

Leg Press

Leg Extension

Leg Curl

Deficit RDL

Calf Raise (Machine)

Leg Day 1

Decline Stretch Biased Machine Press

Seated Stretch Row

Incline Bench Press (Dumbbell)

Unilateral Low Lat Row

Incline Bench Y Raises

Dip (Assisted)

Incline Curl (Dumbbell)

Mixed Upper Day

Front Squat (Barbell)

Dumbbell Bar Supported RDL

Deficit Bulgarian Squat

Lying Leg Curl

Leg Day 2

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