Sets per muscle this week

Full body · 14 sets across 1 day. Below the weekly minimum: chest, back, quads, biceps, glutes and shoulders. Largest gap: chest, 3 of 10 sets. Upper-body muscles count 17 sets, leg muscles 4.5. Helper work only: triceps, forearms and glutes. Not in the week: calves and core.

This week misses hamstrings.

The week

Day A

Barbell Back Squat	quads	3
Barbell Bench Press	chest	3
Barbell Bent-Over Row	back	3
Barbell Seated Overhead Press	shoulders	3
Barbell Curl	biceps	2

The count

Muscle	Sets	Min to ceiling	Reading
Chest	3	10–22	Below the 10-set weekly minimum.
Back	3	10–25	Below the 10-set weekly minimum.
Shoulders	4.5	8–26	Below the 8-set weekly minimum. 3 direct, 1.5 from helping.
Biceps	3.5	8–20	Below the 8-set weekly minimum. 2 direct, 1.5 from helping.
Triceps	3	8–18	Helper work only, so it is not flagged.
Forearms	1	6–16	Helper work only, so it is not flagged.
Quads	3	8–20	Below the 8-set weekly minimum.
Hamstrings	0	6–16	No work this week. The weekly minimum is 6 sets.
Glutes	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
Calves	0	8–20	Not in this week.
Core	0	8–25	Not in this week.

Each set counts once for the main muscle of its exercise and as half a set for each helper. Stripes mark helper work only. The minimum and ceiling are rules of thumb, not measurements of you.