Sets per muscle this week

Full body · 28 sets across 2 days. Largest gap: quads, 3 of 8 sets. Upper-body muscles count 35.5 sets, leg muscles 7.5. Helper work only: forearms, hamstrings and glutes. Not in the week: calves and core.

Nothing is missed. Below the weekly minimum: quads, hamstrings, chest, biceps, glutes, triceps and back.

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

Day B

Barbell Deadlift	back	3
Barbell Incline Bench Press	chest	3
Lat Pulldown	back	3
Dumbbell Lateral Raise	shoulders	3
Cable Triceps Pushdown	triceps	2

The count

Muscle	Sets	Min to ceiling	Reading
Chest	6	10–22	Below the 10-set weekly minimum.
Back	9	10–25	Below the 10-set weekly minimum.
Shoulders	9	8–26	In the productive range. 6 direct, 3 from helping.
Biceps	5	8–20	Below the 8-set weekly minimum. 2 direct, 3 from helping.
Triceps	6.5	8–18	Below the 8-set weekly minimum. 2 direct, 4.5 from helping.
Forearms	1	6–16	Helper work only, so it is not flagged.
Quads	3	8–20	Below the 8-set weekly minimum.
Hamstrings	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
Glutes	3	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.