Sets per muscle this week
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 |
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 |
The count
| Muscle | Sets | Min to ceiling | Reading |
|---|---|---|---|
| Chest | 16 | 10–22 | High volume. Hold here. |
| Back | 35 | 10–25 | Past the 25-set ceiling most lifters recover from. 32 direct, 3 from helping. |
| Shoulders | 20 | 8–26 | High volume. Hold here. 12 direct, 8 from helping. |
| Biceps | 20 | 8–20 | High volume. Hold here. 6 direct, 14 from helping. |
| Triceps | 20 | 8–18 | Past the 18-set ceiling most lifters recover from. 6 direct, 14 from helping. |
| Forearms | 3 | 6–16 | Helper work only, so it is not flagged. |
| Quads | 20 | 8–20 | High volume. Hold here. |
| Hamstrings | 17 | 6–16 | Past the 16-set ceiling most lifters recover from. 15 direct, 2 from helping. |
| Glutes | 13.5 | 6–16 | High volume. Hold here. All of it is helper work. |
| Calves | 12 | 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.