Sets per muscle this week

Full body · 42 sets across 3 days. Largest gap: hamstrings, 1.5 of 6 sets. Upper-body muscles count 52.5 sets, leg muscles 12. Helper work only: forearms, hamstrings and glutes. Not in the week: calves and core.

Nothing is missed. Below the weekly minimum: hamstrings, quads, glutes and chest.

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

The count

Muscle	Sets	Min to ceiling	Reading
Chest	9	10–22	Below the 10-set weekly minimum.
Back	12	10–25	In the productive range.
Shoulders	13.5	8–26	In the productive range. 9 direct, 4.5 from helping.
Biceps	8.5	8–20	In the productive range. 4 direct, 4.5 from helping.
Triceps	9.5	8–18	In the productive range. 2 direct, 7.5 from helping.
Forearms	2	6–16	Helper work only, so it is not flagged.
Quads	6	8–20	Below the 8-set weekly minimum.
Hamstrings	1.5	6–16	Below the 6-set weekly minimum. All of it is helper work.
Glutes	4.5	6–16	Below the 6-set weekly minimum. 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.