Your training week
Full body A
- Back Squat
- Bench Press (Barbell)
- Lat Pulldown (Cable)
- Lateral Raise
- Bicep Curl (Dumbbell)
Full body B
- Romanian Deadlift
- Overhead Press (Barbell)
- Seated Row (Cable)
- Leg Curl
- Triceps Pushdown (Cable)
Full body C
- Leg Press
- Incline Bench Press (Dumbbell)
- Pull Up
- Standing Calf Raise
- Hanging Leg Raise
Your week
39 hard sets across 3 days.
- Chest6.75 sets a weekBand: 5 to 9
6 from exercises for this group, 0.75 from others that help.
- Back12.5 sets a weekBand: 10 to 20
9 from exercises for this group, 3.5 from others that help.
- Legs13 sets a weekBand: 10 to 20
13 from exercises for this group.
- Shoulders10.25 sets a weekBand: 10 to 20
5 from exercises for this group, 5.25 from others that help.
- Arms13 sets a weekBand: 10 to 20
4 from exercises for this group, 9 from others that help.
- Core6.5 sets a weekBand: 5 to 9
2 from exercises for this group, 4.5 from others that help.
The shaded stretch on each bar is 10 to 20 sets. Bars stop at 25.
What each band means
- Under 5: The lowest band in the volume studies. On average they found less growth here than at 10 or more sets.
- 5 to 9: A middle band. The studies found growth here too.
- 10 to 20: The band many volume studies point to for growth.
- Over 20: Fewer studies tested above 20 sets a week, so there is less evidence either way.
How it counts
A set counts as one hard set, taken close to failure. Warm-ups do not count, so leave them out.
Each exercise gives full credit to the group it mainly trains. Muscles that help get a share: a bench press adds half a set each to shoulders and arms, and a quarter set to core. A group takes the largest single credit, not the sum, so one squat set is one set of legs.
The bands are a guide, not a target to chase. Fewer studies tested above 20 sets, and your recovery, sleep and goal matter as much as the number.
Read the evidence behind the range in how many sets per muscle per week.