Training Set Frequency

Training Level	Sessions per Muscle per Week	Smaller Muscles (Biceps, Triceps, Calves, Shoulders)	Larger Muscles (Chest, Back, Legs)
Beginner (0-1 year)	2x per week	8-12 sets per week	10-12 sets per week
Intermediate (1-3 years)	2-3x per week	10-15 sets per week	12-16 sets per week
Advanced (3+ years)	2-3x per week	12-20 sets per week	15-20+ sets per week

<aside> 1️⃣

Beginners (0-1 year) → Lower volume to focus on form & progressive overload.

</aside>

<aside> 2️⃣

Advanced (3+ years) → Higher volume & recovery management is key.

</aside>

<aside> 3️⃣

Intermediates (1-3 years) → Moderate volume with more frequency & intensity.

</aside>

2️⃣ Why 2-3x Per Week is Best for Growth

Hitting a single muscle 2-3 times per week maximises muscle protein synthesis.
Training a muscle just once per week is less effective for muscle growth
More frequent stimulation (with enough recovery) = better long-term gains.