LiftsmithPro
Weekly sets per muscle, counted for you
Weekly hard sets per muscle are the best simple measure of training volume. Liftsmith counts them from every set you log and shows each muscle against a sensible range.
Counted the way muscles work
A bench press counts as a full set for your chest and half a set for the muscles that help, like your triceps and front delts. Warm-ups don't count. The total for each muscle sits against a range of roughly 10 to 20 sets a week.
Turned into action
A number on its own doesn't help much. When a big muscle is short of its sets for two weeks running, a coach's note says so and offers to make it a priority in one tap. The planner then gives it more sets. That note is free; the full weekly chart is Pro.
Questions
- How many sets per muscle per week?
- About 10 to 20 hard sets for most people, split over two or more sessions. See how many sets per week to build muscle.
- What counts as a hard set?
- A working set taken within a few reps of failure. Warm-ups and very easy sets don't count.
- Can I give one muscle more volume?
- Yes. Mark it as a priority and it gets more sets each week.
Read more: sets per week to build muscle, Liftsmith for bodybuilding and reps in reserve.
Let the app handle the details
Liftsmith plans the workout, loads the bar, times the rest and keeps score, so all you do is lift.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever
More of Liftsmith
- Warm-up setsLiftsmith adds warm-up sets before your heavy lifts, ramping from the empty bar to your working weight, with plates for each and fewer once a muscle is warm.
- Plate mathEvery barbell set shows the plates for each side, drawn in their colours, from the plates your gym has. Free, in kg or lb, with the nearest weight if needed.
- Free 5×5 appRun the classic 5x5 workout free: A and B days, automatic weight jumps, a deload after three misses, plates for every set and a lock-screen rest timer.