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@perkfitt "The Perkfitt Arm Day 📌 #armday #workouttips #armworkout The details: X Cross-Body Extension: X sets✖6-9 reps 🎯Triceps (longed bias) X Face-Away Cable Curl: X sets✖6-9 reps 🎯 Biceps (long short heads) X Overhead Extension: X sets✖7-12 reps✖7-12 reps 🎯 Triceps (medial lateral head bias) X Dumbbell Hammer Curl: X sets✖7-12 reps 🎯 Brachialis Forearms Bonus: X Behind-the-Back Cable Curl: X sets✖7-12 reps 🎯Biceps (longed bias) outfit➖@asrv lifting gear➖@gymreapers"
TikTok Link @perkfitt 2024-08-08T04:42Z 1.1M followers, 2.1M engagements

"WE START MONDAY 🔗 in b0 to join (try it fr33) #traininsplit #upperlowersplit #hypertrophytraining #gymworkouts #gymworkouts XXXXX / BASELINE / series This is the first time weve done an upper/lower hybrid split. This is gonna be wild: Day X Upper A (chest back delts arms) Day X Lower A (Quad Focus) Day X Upper B (chest back delts arms) Day X Lower B (Glute/Hamstring Focus) Day X Upper C (chest back delts) Day X Arms Day X Mobility / Recovery training apparel ➖ @ASRV supplements ➖ @myprotein code perkfitt for XX% off"
TikTok Link @perkfitt 2025-02-27T22:41Z 1.1M followers, 2.6M engagements

"UPPER.A 🔓 Fre week of my full split in bio #upperworkout #gym #gymtok #upperlowersplit #upperbody #hypertrophy #sciencebasedtraining Heres the first of X upper days in our new upper/lower split: X Dumbbell Chest Press✖6-10 reps 🎯 Chest (mid bias) X Clavicular Press Around✖7-10 reps 🎯 Chest (upper bias) X Chest Supported High Row✖6-10 reps 🎯 Upper Back X Chest Supported Lateral Raise✖7-10 reps 🎯 Side Delts X Supinated Dumbbell Curl✖7-10 reps 🎯 Biceps Brachialis X Unilateral Press Down ✖7-10 reps 🎯Triceps (long head bias) cuff➖@Gymreapers fit➖@asrv supps ➖@myproteinus code perkfitt for"
TikTok Link @perkfitt 2025-03-11T19:03Z 1.1M followers, 860.1K engagements

"Heres a full shoulder shoulder workout thatll hit all three of the delts that make up your shoulder @Alpha Lion 🦁 Bday sale is still happening. Get XX% off everything with code: PERK Cues ☝🏻 X Seated Overhead Press: Set the bench up so its one notch back from upright. On the side view make sure your elbows are tracking in front of our shoulders (in the scapular plane). On the eccentric go as deep as you comfortably can and hangout in that stretched position before driving back up. X Seated Lat Raise: I like to elevate my feet here for a bit more delt isolation. Keep a slight bend in your"
TikTok Link @perkfitt 2023-06-26T20:55Z 1.1M followers, 3.7M engagements

"Biceps top to bottom. Full 6-8 week program 🔗 in my b0 (get a full week free on me)🤘🏻 Here are X movements thatll target every portion of your biceps. This isnt necessarily intended to be a workout but a guide to movements that target each area effectively. 1Cable Curl 🎯 Short Long Head X Internally Rotated Cable Curl 🎯 Short Head X Unilateral Bayesian Curl 🎯 Long Head X Unilateral Hammer Curl 🎯 Brachialis @Alpha Lion code PERK for XX% off"
TikTok Link @perkfitt 2024-01-11T21:04Z 1.1M followers, 11.2M engagements

"Replying to @Jack Triceps top to btm. Full 6-8 week program 🔗 in profile (get a full week free in me) 🤙🏻 Here are X movements thatll target every portion of your triceps. This isnt necessarily intended to be a workout but a guide to movements that target each head effectively. If you dont want to use two ropes grab s tricep rope from @Gymreapers Use my code: PERK for XX% off 1Double Rope Pressdown 🎯 Long Head X Cable Pressdown 🎯 All Three Heads X JM Press 🎯Medial Lateral Head X Cross-Body Pressdown 🎯 Lateral Head"
TikTok Link @perkfitt 2024-01-12T18:48Z 1.1M followers, 4.5M engagements

"The Perfect Pull Day📌 Full program 📎 in bi0 #pullday #workoutplan #bodybuildingworkouts X Chest Supported DB High Row✖5-9 reps 🎯 Rhomboids Traps Rear Delts X Unilateral Seated Row✖6-10 reps 🎯 Middle (lumbar) + Upper (thoracic) Lats X High-to-Low Row✖7-12 reps 🎯 Lower (iliac) Lats X Seated Db Curl✖6-10 reps 🎯 Short + Long Heads X Rope Hammer Curl✖6-10 reps 🎯 Brachialis 💀@Gymreapers equipment and apparel code: PERK for XX% off"
TikTok Link @perkfitt 2024-01-18T21:14Z 1.1M followers, 2.2M engagements

"Chest Building XXX 📝 full program 🔗 in b0 (try it fr33) #chestbuilding #buildmuscle #musclebuildingworkouts #gymbeginner #gymcore If youre trying to build a bigger chest this is how I would go about structuring your chest workout. X Incline DB Press or Incline Machine Press Id start with a movement thatll target your upper (clavicular) chest more in a lengthened position. The upper chest area as a common weak point for a lot of people. So this is why I think we should start with it. Thats going to look like either an incline dumbbell press or an incline machine press.These are going to"
TikTok Link @perkfitt 2024-11-05T16:59Z 1.1M followers, 2.2M engagements

"The Perfect Pull ✔fre week of workouts in b0 #pullworkout #lats #upperback #strengthtraining #pullday #gymtok #pushpulllegs Im using @myprotein pre-workout to fuel the session and pump. Code PERKFITT for XX% off ✔ The details: X T-Bar Row✖6-10 reps 🎯Upper Back 2Kelso Shrug✖AMRAP 🎯Upper Traps X Seated Row✖7-10 reps 🎯 Lats X Unilateral Pull Down✖7-12 reps 🎯 Lats (lower iliac bias) X Seated DB Curl✖6-10 reps 🎯 Biceps X DB Hammer Curl✖7-12 reps 🎯 Biceps Brachialis fit➖@asrv gear➖@gymreapers"
TikTok Link @perkfitt 2025-02-22T21:56Z 1.1M followers, 780.3K engagements

"PPL ⚒ DAY XXX Yall asked for it. Heres day X of my new X day PPL split. This day is chest focused and includes an ab movement. X Incline DB Press X Decline Machine Press X Chest Fly Machine X Machine Fly 5DB Lateral Raise X Rope Pressdown X Skull Crusher ✔ Leg Raise #workout#pushday #pushdayworkout #chestpushday"
TikTok Link @perkfitt 2023-08-07T19:49Z 1.1M followers, 1.6M engagements

"The Perfect Push Day 📌 Full program 🔗 in pr0file #pushday #workoutplan #bodybuildingworkouts X Incline DB Press✖5-9 reps 🎯 Upper (clavicular) Chest X Flat DB Press✖5-9 reps 🎯 Mid (sternal) Chest - lengthened X Chest Fly✖7-12 reps 🎯 Mid (sternal) Chest - shortened X DB Lateral Raise✖6-10 reps 🎯 Side Delts - short - mid 🔁Superset X Partial DB Lateral Raise✖AMRAP 🎯Side Delts - lengthened X Tricep Rope Pushdown 🎯Long Head 6Half-Kneeling Puishdown 🎯All X Heads 💀Gym Reapersequipment and apparel code: PERK for XX% off 🦁Im using@Alpha Lion Super Human Preworkout. Use Code PERK for XX% off"
TikTok Link @perkfitt 2024-01-23T21:48Z 1.1M followers, 8.3M engagements

"The Perfect Pull XXX 📌 Full program 🔗in pr0file #pulldayworkout X Chest Supported High Row✖5-9 reps 🎯 Rhomboids Lower Traps Rear Delts X Kelso Shrug ✖AMRAP 🎯 Uppper Traps X Unilateral Low Row✖7-10 reps 🎯 Middle (lumbar) + Upper (thoracic) Lats X Neutral-Grip Pulldown✖7-10 reps 🎯 Lower (iliac) Lats X Cable Curl✖6-9 reps 🎯 Short + Long Heads X DB Hammer Curl✖7-10 reps 🎯 Brachialis 💀@gymreapersequipment and apparel code: PERK for XX% off 🦁Im using@alpha.lionSuper Human Preworkout. Use Code PERK for XX% off"
TikTok Link @perkfitt 2024-03-27T21:13Z 1.1M followers, 2.5M engagements

"Pull Day Cheat Code 🕹 #pulldayworkout #weekofworkouts #gymtraining #gymworkouts #workouttips Your back and biceps are gonna be destroyed after this one - but only if you push yourself. You could breeze through this and it wont be a challenge unless you bring the intensity RPE 8-9 on every set Cues ☝🏻 X Seated Row✖6-9 reps: Be sure to use a neutral grip attachment lean forward slightly in your upper body and keep your elbows tucked in tight at your side for these. 🎯 Mid Upper lats X Upper Back Pulldown✖6-9 reps: Lock your legs in and lean backwards to around a XX degree angle in your upper"
TikTok Link @perkfitt 2024-05-14T03:03Z 1.1M followers, 672.6K engagements

"Size Up 🔎 #armworkout #bicepsworkout #howtogrowtriceps #bicepcurls Heres a simple and effective arm workout you could do 2x per week. Take these sets close to failure and train hard. clothing➖@asrv cuff➖@gymreapers X Seated Row 2✖6-9 reps 🎯 Mid Upper lats X Upper Back Pulldown 2✖6-9 reps 🎯 Upper Back X Lat Prayer 2✖7-10 reps 🎯 Lower Lats 4Face Away Cable Curl 2✖7-10 reps 5DB Hammer Curl 2✖7-10 reps 🎯 Brachilais"
TikTok Link @perkfitt 2024-05-30T12:13Z 1.1M followers, 5.2M engagements

"NEW ULxPPL ⚠ try it fr33 in b0 #upperlower #ppl #trainingsplit #workouts #workoutplan Were kicking off the 5th mesocycle of the year with the MAX series. With it comes a brand new training split: DAY 01: Upper DAY 02: Lower DAY 03: Push DAY 04: Pull DAY 05: Legs DAY 06: Upper B - Accessory + Arms DAY 07: Rest Mobility Active Recovery Cant train all X days Ive create an adaptive split blueprint that allows you to tailor the split to XX or X days. More info in bio"
TikTok Link @perkfitt 2025-09-04T20:00Z 1.1M followers, 2.7M engagements

"Tricep Cheat Code 🕹 Heres a simple effective four movement tricep workout for you to try next time youre training arms🤘🏻 Hit this workout with me in the Ladder App - forst week is competley free. Cues ☝🏻 X Rope Pressdown: Shoulders back keep your elbows tight to your side. Press down and out away from you. X Rope Overhead Extension: Allow your hands to come up over your head as far as you can to get a good stretch on your tricep. Press down and away at a XX degree angle off of your body. X Close Grip Bench Press: Hand placement should be just inside shoulder width. Keep your elbows tight"
TikTok Link @perkfitt 2023-07-15T21:51Z 1.1M followers, 1.7M engagements

"Tricep Building 101📝 full hypertrophy program in b0 (try it FR33) #triceps #triceptraining #optimaltraining #gymtok If youre trying to build some bigger triceps this is how I would go about structuring your tricep training: X Press Down ➖Standard Cable Pressdown 🎯 All Three Heads ➖Tricep Rope Pressdown ➖Cross-Body Pressdown ➖Unilateral Pressdown 🎯 Long Head Bias X Overhead Extension ➖Cable Overhead Extension ➖Tricep Rope overhead Extension ➖Dumbbell Skullcrusher or Overhead Extension ➖ Barbell Skullcrusher or Overhead Extension ➖JM Press ➖Tricep Dip Machine 🎯 Medial Lateral Head Bias 3"
TikTok Link @perkfitt 2024-12-26T21:52Z 1.1M followers, 118.8K engagements

"Perfect Push Day 📌 fre week workouts in profle #pushday#workoutplan#bodybuildingworkouts X Incline DB Press✖5-9 reps 🎯 Upper (clavicular) Chest X Flat DB Press✖5-9 reps 🎯 Mid (sternal) Chest - lengthened X Chest Fly✖7-12 reps 🎯 Mid (sternal) Chest - shortened X DB Lateral Raise✖6-10 reps 🎯 Side Delts - short - mid 🔁Superset X Partial DB Lateral Raise✖AMRAP 🎯Side Delts - lengthened X Tricep Rope Pushdown 🎯Long Head 6Half-Kneeling Puishdown 🎯All X Heads supps ➖ @myprotein fits ➖ @ASRV"
TikTok Link @perkfitt 2025-01-16T16:56Z 1.1M followers, 1.6M engagements