How to Use This Chart for Your Workout Plan

This chart tells you how many sets per week you should train each muscle group based on your experience level.

Use the Recommended Sets Per Week

Muscle Group	How Many Sets Per Week?	Example Exercises
Chest	10-16 sets	Bench Press, Incline Dumbbell Press, Dips
Back	12-18 sets	Pull-Ups, Rows, Lat Pulldown
Legs	12-20 sets	Squats, Lunges, Leg Press
Biceps	8-15 sets	Barbell Curls, Hammer Curls
Triceps	8-15 sets	Triceps Dips, Skull Crushers
Shoulders	10-15 sets	Overhead Press, Lateral Raises
Calves	10-15 sets	Calf Raises, Seated Calf Raises

Split the weekly sets across your training days.
- Example: Chest (12 sets per week) = 6 sets on Monday + 6 sets on Thursday.
Don’t do all sets in one workout!
- Spread the sets over 2-3 sessions per week for better recovery.
Choose 2-3 exercises per muscle group and divide the sets.
- Example for Biceps (10 sets per week):
  - Day 1: Barbell Curls (3 sets) + Hammer Curls (2 sets).
  - Day 2: Dumbbell Curls (3 sets) + Preacher Curls (2 sets).