Sets per muscle this week
Nothing the week trains directly is below its weekly minimum.
The week
Push
| Barbell Bench Press | chest | 4 |
| Barbell Seated Overhead Press | shoulders | 3 |
| Barbell Incline Bench Press | chest | 3 |
| Dumbbell Lateral Raise | shoulders | 3 |
| Cable Triceps Pushdown | triceps | 3 |
Pull
| Barbell Deadlift | back | 3 |
| Barbell Bent-Over Row | back | 4 |
| Lat Pulldown | back | 3 |
| Dumbbell Biceps Curl | biceps | 3 |
| Dumbbell Hammer Curl | biceps | 3 |
Legs
| Barbell Back Squat | quads | 4 |
| Barbell Romanian Deadlift | hamstrings | 3 |
| Smith Machine Leg Press | quads | 3 |
| Lying Leg Curl | hamstrings | 3 |
| Barbell Standing Calf Raise | calves | 4 |
Push
| Barbell Bench Press | chest | 4 |
| Barbell Seated Overhead Press | shoulders | 3 |
| Barbell Incline Bench Press | chest | 3 |
| Dumbbell Lateral Raise | shoulders | 3 |
| Cable Triceps Pushdown | triceps | 3 |
Pull
| Barbell Deadlift | back | 3 |
| Barbell Bent-Over Row | back | 4 |
| Lat Pulldown | back | 3 |
| Dumbbell Biceps Curl | biceps | 3 |
| Dumbbell Hammer Curl | biceps | 3 |
Legs
| Barbell Back Squat | quads | 4 |
| Barbell Romanian Deadlift | hamstrings | 3 |
| Smith Machine Leg Press | quads | 3 |
| Lying Leg Curl | hamstrings | 3 |
| Barbell Standing Calf Raise | calves | 4 |
The count
| Muscle | Sets | Min to ceiling | Reading |
|---|---|---|---|
| Chest | 14 | 10–22 | In the productive range. |
| Back | 23 | 10–25 | High volume. Hold here. 20 direct, 3 from helping. |
| Shoulders | 19 | 8–26 | High volume. Hold here. 12 direct, 7 from helping. |
| Biceps | 19 | 8–20 | High volume. Hold here. 12 direct, 7 from helping. |
| Triceps | 16 | 8–18 | High volume. Hold here. 6 direct, 10 from helping. |
| Forearms | 6 | 6–16 | In the productive range. All of it is helper work. |
| Quads | 14 | 8–20 | High volume. Hold here. |
| Hamstrings | 15 | 6–16 | High volume. Hold here. 12 direct, 3 from helping. |
| Glutes | 13 | 6–16 | High volume. Hold here. All of it is helper work. |
| Calves | 8 | 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.