Sets per muscle this week

Body-part split · 69 sets across 4 days. Largest gap: calves, 4 of 8 sets. Upper-body muscles count 78.5 sets, leg muscles 26.5. Helper work only: biceps and glutes. Not in the week: forearms and core.

Nothing is missed. Below the weekly minimum: calves.

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

Legs

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

The count

Muscle	Sets	Min to ceiling	Reading
Chest	14	10–22	In the productive range.
Back	24.5	10–25	High volume. Hold here. 20 direct, 4.5 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	8	8–20	In the productive range.
Hamstrings	7.5	6–16	In the productive range. 6 direct, 1.5 from helping.
Glutes	7	6–16	In the productive range. 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.