Sets per muscle this week

Full body · 98 sets across 7 days. Largest gap: hamstrings, 3 of 6 sets. Upper-body muscles count 122 sets, leg muscles 28.5. Helper work only: forearms, hamstrings and glutes. Not in the week: calves and core. Past the ceiling: back, shoulders, biceps and triceps.

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

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	21	10–22	High volume. Hold here.
Back	27	10–25	Past the 25-set ceiling most lifters recover from.
Shoulders	31.5	8–26	Past the 26-set ceiling most lifters recover from. 21 direct, 10.5 from helping.
Biceps	20.5	8–20	Past the 20-set ceiling most lifters recover from. 10 direct, 10.5 from helping.
Triceps	22	8–18	Past the 18-set ceiling most lifters recover from. 4 direct, 18 from helping.
Forearms	5	6–16	Helper work only, so it is not flagged.
Quads	15	8–20	High volume. Hold here.
Hamstrings	3	6–16	Below the 6-set weekly minimum. All of it is helper work.
Glutes	10.5	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.