Sets per muscle this week

Upper / lower · 51 sets across 3 days. Largest gap: calves, 4 of 8 sets. Upper-body muscles count 53.5 sets, leg muscles 22. Helper work only: forearms and glutes. Not in the week: core.

Nothing is missed. Below the weekly minimum: calves, chest, quads and glutes.

The week

Upper A

Barbell Bench Press	chest	4
Barbell Bent-Over Row	back	4
Barbell Seated Overhead Press	shoulders	3
Lat Pulldown	back	3
Dumbbell Biceps Curl	biceps	3

Lower A

Barbell Back Squat	quads	4
Barbell Romanian Deadlift	hamstrings	3
Smith Machine Leg Press	quads	3
Seated Leg Curl	hamstrings	3
Barbell Standing Calf Raise	calves	4

Upper B

Barbell Incline Bench Press	chest	4
Seated Cable Row	back	4
Dumbbell Overhead Press	shoulders	3
Chin-Up	back	3
Cable Triceps Pushdown	triceps	3

The count

Muscle	Sets	Min to ceiling	Reading
Chest	8	10–22	Below the 10-set weekly minimum.
Back	15.5	10–25	In the productive range. 14 direct, 1.5 from helping.
Shoulders	10	8–26	In the productive range. 6 direct, 4 from helping.
Biceps	10	8–20	In the productive range. 3 direct, 7 from helping.
Triceps	10	8–18	In the productive range. 3 direct, 7 from helping.
Forearms	1.5	6–16	Helper work only, so it is not flagged.
Quads	7	8–20	Below the 8-set weekly minimum.
Hamstrings	6	6–16	In the productive range.
Glutes	5	6–16	Below the 6-set weekly minimum. All of it is helper work.
Calves	4	8–20	Below the 8-set weekly minimum.
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.