Weekly sets per muscle calculator
One line, one exercise and its number of sets: "Barbell Bench Press 4". I'll split the sets by muscle and show where it's below what the coach builds in and where it's too much.
| Muscle | Sets a week | Coach's range |
|---|---|---|
| Chest | — | |
| Back | — | |
| Shoulders | — | |
| Side delts | — | |
| Rear delts | — | |
| Biceps | — | |
| Triceps | — | |
| Quads | — | |
| Hamstrings | — | |
| Glutes | — | |
| Calves | — | |
| Abs | — |
How I count
Each set goes in full to the exercise's muscle: bench press to chest, pulldown to back, lateral raise to side delts. The deadlift sits in back, but the glutes and hamstrings do most of the work, so I split its sets: half to back and a quarter each to hamstrings and glutes. Muscles that only assist — triceps in a press, biceps in a row — aren't counted: that's how the diary counts weekly volume, and how the coach builds a program.
The notes follow the same method the coach uses to build a program: side delts, quads and hamstrings from 6 sets a week, glutes from 4, biceps and triceps from 4 if they're in the plan; over 16 on one muscle is a lot. These are guidelines for growth, not a rule: beginners need less — details in the sets-per-week guide.
I look up names in the diary's catalog in the page language, ignoring case. Ready-made programs with volume already counted are in splits.
Log your workouts — I'll count the weekly sets per muscle from what you actually did, not the plan.
Prefer Telegram? Open the bot — same diary.