Sets per muscle this week

Full body · 56 sets across 4 days. Largest gap: hamstrings, 1.5 of 6 sets. Upper-body muscles count 69.5 sets, leg muscles 16.5. Helper work only: forearms, hamstrings and glutes. Not in the week: calves and core.

Nothing is missed. Below the weekly minimum: 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

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

Day C

Barbell Front Squat	quads	3
Dumbbell Bench Press	chest	3
Seated Cable Row	back	3
Dumbbell Overhead Press	shoulders	3
Dumbbell Hammer Curl	biceps	2

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	12	10–22	In the productive range.
Back	15	10–25	In the productive range.
Shoulders	18	8–26	High volume. Hold here. 12 direct, 6 from helping.
Biceps	12	8–20	In the productive range. 6 direct, 6 from helping.
Triceps	12.5	8–18	In the productive range. 2 direct, 10.5 from helping.
Forearms	3	6–16	Helper work only, so it is not flagged.
Quads	9	8–20	In the productive range.
Hamstrings	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
Glutes	6	6–16	In the productive range. 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.