Weekly Sets per Muscle Group Calculator
THE DRYDEN / STRENGTH TOOLS LIFT WITH PURPOSE
WEEKLY MUSCLE SETS CALCULATOR
Every muscle.
The right dose.
Count your hard sets per muscle each week and see which muscles get too little, enough or too much.
Building a plan? Plan steady weekly progress on your main lifts.
Progressive overload calculatorBEHIND YOUR NUMBER
A little understanding
goes a long way.
How many sets per muscle?
Research suggests about 10–20 hard sets per muscle per week is a good range for muscle growth. Fewer can still maintain or build muscle for beginners.
What counts as a hard set?
A set taken within about 0–3 reps of failure. Warm-up sets don’t count. Count compound lifts for every main muscle they train: rows count for back and biceps.
Is this calculator for me?
It suits anyone who lifts, from beginners to experienced lifters. Results are estimates. Technique, sleep, food and stress all change what you can lift on the day. Always warm up and use a spotter or safety bars for heavy sets.
YOUR LIFTS. A CLEARER PLAN.Calculations happen on your device.