Sets per muscle this week

Upper / lower · 85 sets across 5 days. Upper-body muscles count 83.5 sets, leg muscles 40.5. Helper work only: forearms and glutes. Not in the week: core. Past the ceiling: back.

Nothing the week trains directly is below its weekly minimum.

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

Lower B

Barbell Deadlift	back	4
Barbell Front Squat	quads	3
Leg Extension	quads	3
Lying Leg Curl	hamstrings	3
Dumbbell Seated Calf Raise	calves	4

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

The count

Muscle	Sets	Min to ceiling	Reading
Chest	12	10–22	In the productive range.
Back	26.5	10–25	Past the 25-set ceiling most lifters recover from. 25 direct, 1.5 from helping.
Shoulders	15	8–26	In the productive range. 9 direct, 6 from helping.
Biceps	16.5	8–20	High volume. Hold here. 6 direct, 10.5 from helping.
Triceps	13.5	8–18	In the productive range. 3 direct, 10.5 from helping.
Forearms	3	6–16	Helper work only, so it is not flagged.
Quads	13	8–20	In the productive range.
Hamstrings	11	6–16	In the productive range. 9 direct, 2 from helping.
Glutes	8.5	6–16	In the productive range. All of it is helper work.
Calves	8	8–20	In the productive range.
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.