Sets per muscle this week

Body-part split · 51 sets across 3 days. Below the weekly minimum: hamstrings and glutes. Largest gap: quads, 0 of 8 sets. Upper-body muscles count 77 sets, leg muscles 3. Helper work only: biceps, hamstrings and glutes. Not in the week: forearms, calves and core.

This week misses quads.

The week

Chest

Barbell Bench Press	chest	4
Barbell Incline Bench Press	chest	4
Dumbbell Fly	chest	3
Chest Dip	chest	3
Cable Triceps Pushdown	triceps	3

Back

Barbell Deadlift	back	3
Barbell Bent-Over Row	back	4
Lat Pulldown	back	4
Seated Cable Row	back	3
Barbell Shrug	back	3

Shoulders

Barbell Seated Overhead Press	shoulders	4
Dumbbell Lateral Raise	shoulders	4
Barbell Rear Delt Row	shoulders	3
Barbell Upright Row	shoulders	3
Barbell Shrug	back	3

The count

Muscle	Sets	Min to ceiling	Reading
Chest	14	10–22	In the productive range.
Back	23	10–25	High volume. Hold here. 20 direct, 3 from helping.
Shoulders	21	8–26	High volume. Hold here. 14 direct, 7 from helping.
Biceps	8.5	8–20	In the productive range. All of it is helper work.
Triceps	10.5	8–18	In the productive range. 3 direct, 7.5 from helping.
Forearms	0	6–16	Not in this week.
Quads	0	8–20	No work this week. The weekly minimum is 8 sets.
Hamstrings	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
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.