Sets per muscle this week
Add exercises to see the week.
The week
Day 1
| Rest, or write it in |
Day 2
| Rest, or write it in |
Day 3
| Rest, or write it in |
Day 4
| Rest, or write it in |
Day 5
| Rest, or write it in |
Day 6
| Rest, or write it in |
Day 7
| Rest, or write it in |
The count
| Muscle | Sets | Min to ceiling | Reading |
|---|---|---|---|
| Chest | 0 | 10–22 | No work this week. The weekly minimum is 10 sets. |
| Back | 0 | 10–25 | No work this week. The weekly minimum is 10 sets. |
| Shoulders | 0 | 8–26 | No work this week. The weekly minimum is 8 sets. |
| Biceps | 0 | 8–20 | Not in this week. |
| Triceps | 0 | 8–18 | Not in this week. |
| Forearms | 0 | 6–16 | Not in this week. |
| Quads | 0 | 8–20 | No work this week. The weekly minimum is 8 sets. |
| Hamstrings | 0 | 6–16 | No work this week. The weekly minimum is 6 sets. |
| Glutes | 0 | 6–16 | No work this week. The weekly minimum is 6 sets. |
| 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.