Sets per muscle this week
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 |
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 |
The count
| Muscle | Sets | Min to ceiling | Reading |
|---|---|---|---|
| Chest | 18 | 10–22 | High volume. Hold here. |
| Back | 24 | 10–25 | High volume. Hold here. |
| Shoulders | 27 | 8–26 | Past the 26-set ceiling most lifters recover from. 18 direct, 9 from helping. |
| Biceps | 17 | 8–20 | High volume. Hold here. 8 direct, 9 from helping. |
| Triceps | 19 | 8–18 | Past the 18-set ceiling most lifters recover from. 4 direct, 15 from helping. |
| Forearms | 4 | 6–16 | Helper work only, so it is not flagged. |
| Quads | 12 | 8–20 | In the productive range. |
| Hamstrings | 3 | 6–16 | Below the 6-set weekly minimum. All of it is helper work. |
| Glutes | 9 | 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.