Sets per muscle this week
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 |
Arms
| Barbell Curl | biceps | 4 |
| Cable Triceps Pushdown | triceps | 4 |
| Dumbbell Hammer Curl | biceps | 3 |
| Close-Grip Bench Press | triceps | 3 |
| Dumbbell Concentration Curl | biceps | 3 |
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 |
The count
| Muscle | Sets | Min to ceiling | Reading |
|---|---|---|---|
| Chest | 29.5 | 10–22 | Past the 22-set ceiling most lifters recover from. 28 direct, 1.5 from helping. |
| Back | 24.5 | 10–25 | High volume. Hold here. 20 direct, 4.5 from helping. |
| Shoulders | 29.5 | 8–26 | Past the 26-set ceiling most lifters recover from. 14 direct, 15.5 from helping. |
| Biceps | 18.5 | 8–20 | High volume. Hold here. 10 direct, 8.5 from helping. |
| Triceps | 26 | 8–18 | Past the 18-set ceiling most lifters recover from. 13 direct, 13 from helping. |
| Forearms | 5 | 6–16 | Helper work only, so it is not flagged. |
| 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.