Workout Routine

Free

Perkele

by Nixte

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Arm focused program

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest and shoulder and bi

Pec dec

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
@RPE10
35 lbs
8 +
amrap
100 sec

Pec dec

2×8+

Chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
200 sec
2
–
–
5 +
amrap
200 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Chest press

2×5+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
16 lbs
12
100 sec
2
@RPE9
16 lbs
12
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8 +
amrap
100 sec
2
@RPE6
31 lbs
8 +
amrap
100 sec

face pull

2×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
20 lbs
8
100 sec
2
–
–
8 +
amrap
100 sec

curl

2×8+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

hammer curl

2×8+

Back and Tri’s

chest supported rows

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

chest supported rows

2×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec

close-grip bench press

2×7

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
33 lbs
8
100 sec
2
–
–
8 +
amrap
100 sec

lat pulldown

2×8+

Mechanical dropset

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

Mechanical dropset

2×5+

Forearm curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

Forearm curl

2×12+

Legs and abs

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
100 sec
2
–
–
12 +
amrap
100 sec

calf raise

2×12+

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
85 lbs
7
100 sec
2
–
–
7
100 sec

leg press

2×7

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

romanian deadlift

1×10

Seated leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Seated leg curl

2×8+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

leg extension

2×8+

Chest and back

Pec dec

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
34 lbs
8
100 sec
2
–
–
8 +
amrap
100 sec

Pec dec

2×8+

Chest press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec
2
–
–
5 +
amrap
100 sec

Chest press

2×5+

Low row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
38 lbs
5
100 sec
2
–
–
5 +
amrap
100 sec

Low row

2×5+

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
35 lbs
8
100 sec
2
–
–
10 +
amrap
100 sec

lat pulldown

2 sets

Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
31 lbs
12
100 sec
2
–
–
10 +
amrap
100 sec

Fly

2 sets

Sharms

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
@RPE10
22 lbs
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

seated shoulder press

2×5+

close-grip bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
125 lbs
5
100 sec
2
@RPE9
100 lbs
12
100 sec

close-grip bench press

2 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
–
–
8 +
amrap
100 sec

Cable curl

2×8+

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
8 +
amrap
100 sec

lateral raise

3 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec

face pull

2×12

Mechanical dropset

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec

Mechanical dropset

2×5

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec
2
–
–
5 +
amrap
100 sec

hammer curl

2×5+