How many sets for back per day. Upper/Lower Split (Training upper body on some days, lower body on others): In an upper body workout Factors influencing how many sets you should do include your experience level, recovery capacity, how long you recover between sets, and what exercises you do. Dec 7, 2024 · Having a thick and wide back is one of the main factors of a beautiful physique in every person, but knowing the number of sets for the back to grow per week is necessary. Aug 26, 2013 · This muscle building article is aimed at those of you who are new to weight training, and the muscle building process. Jun 27, 2025 · Group 1 (Low Volume): 22 sets of quad training per week, split evenly over 2 workouts. Jun 23, 2025 · Ever show up to the gym on leg day and think, "what should I do today?". Lat Pulldown, and 5 others. Dr. If training twice a week, weekly back workout volume is 16 sets. Personally I used to do 3 times per week and had some crazy bicep growth but scaled back to twice a week to improve my major lifts. Oct 9, 2024 · When it comes to building a strong, muscular back, one of the most common questions people ask is: How many back workouts should I do to see real results? Whether you're a beginner or an advanced lifter, the right volume and frequency are key to maximizing your back gains. Apr 12, 2023 · How many exercises per workout per muscle – (Image Source: Pixabay. "Back day". Time under tension is varying wildly between sets and 5 rep set is quite different than a 3 rep set in volume. Tailoring Your Back Workouts to Your Goals How many back exercises you do should also depend on your personal fitness goals. I just perform an upper lower split, I train abdominals on the lower day. However, this information alone does not really tell us much about whether your weekly training volume is effective. Finally, there is sets, this is the group of reps you do at one time. No matter how many reps you're completing per set, most fitness experts recommend performing between two and six sets for each exercise. At the end of the day you did 15-20 sets of back movements. This is dependent on the amount of volume per day In a nutshell, Jeff proposes 10-20 sets per muscle group per week. Below I have made a quick table with all his recommendations and a link to each post for more information. I will pick five movements and do them for 3-4 sets. Jan 20, 2018 · Explains how much weight training volume (sets and reps) you should do per muscle group, per body part, per workout and per week. Learn how training duration can impact muscle hypertrophy for a stronger and healthier body. Here's the best number of sets, reps, set types and rest periods to use. I will start with the basics - sets and reps - and move on to explain common workout training splits and approaches. Here’s how many sets you should do per muscle, per week. Jun 25, 2025 · When you are figuring out how many sets and reps you should do per muscle group and workout, there are 3 factors to consider. Sep 6, 2024 · When it comes to sculpting a V-shaped back, one common question fitness enthusiasts ask is: how many back exercises on pull day are optimal? Whether you're aiming for impressive lat development, thick traps, or a strong lower back, the number, type, and combination of exercises play a crucial role. My back-off sets are either ~20% off for heavy movements but for some exercises I don't track my back-off sets and just do whatever feels good that day and burn it out for 15+. g. Sep 12, 2024 · Depending on your training frequency, aim for at least 48 hours of rest between intense back sessions. Apr 15, 2023 · Aim for 10–20 sets spread over two sessions per muscle group each week. It’s an integral part of a workout session to get the blood flowing and the joints loosened up. Jun 3, 2025 · Discover the ultimate back workout chart with effective exercises, reps, and sets. As a result, if you perform three sets of each exercise, you should perform 5 to 8 different exercises during that single workout. When picking exercises, you only need to concentrate on six main movement patterns. 2 StrengthLog’s Back and Biceps Workout Routine guarantees optimal training volume for both muscles, regardless of experience. So, is it better to do push-ups in sets or all at once? If you are looking for a more challenging session, or your goal is to build muscle mass, doing push ups all at once is a better option Sep 16, 2024 · 4–5 sets per pulling exercise are more than enough, especially if you’re doing deadlifts (on Leg Day), vertical pulls, and horizontal pulls. I heard 4-6 sets for quads and 3-5 sets on hamstrings is best for legs so how come I see so many people doing lunges, leg press, leg extensions, squats all in one workout. You will select one exercise for the back, chest, shoulders, legs, and core during these workouts, and as a beginner, aim Jun 26, 2025 · Bro Split (Training each muscle group once a week): If you have a day just for “Back Day,” you need to do all your back exercises and sets on this one day. Recommended Sets Per Week for Each Muscle Group Jan 17, 2024 · According to current research, 12–20 weekly sets per muscle group is the sweet spot. This is what is working for me right now. Research recommends training each muscle twice per week and splitting the weekly 10-20 sets instead of doing them all in one workout. How Many Sets Per Muscle Group Per Week You Should Do Depends on 5 Factors I’m quite knowledgeable on everything else gym/fitness related, but it’s literally just how many sets I should be doing per session or per week which I’m not 100% on. Back up to heavy but still at the reduced volume. I'd spend every single working set of arm training somewhere between 0 & 3 reps away from failure & find out how many sets you need based on that level of intensity. Jan 4, 2017 · Master training volume with RP Strength's complete guide to MV, MEV, MAV, and MRV. It's minor, but it's different. This can be broken down as follows: Frequency: Aim for 2-3 times per week. This is because in order to more accurately assess the effectiveness of your total training volume, we need to know how that volume is distributed over the week. In this article, we'll explore the essential components of an effective pull day routine He trains them 3 times per week. Group 2 (Medium Volume): 22 sets of quad training, adding 4 sets of weekly quad training every 2 Just three per session, three days a week, 4 sets each. Apr 26, 2025 · Perform 4-8 working sets per muscle group per session Target 8-16 total sets per muscle group per week Rotation Schedule: Rotate exercises every 4-6 weeks to maintain progress Keep 1-2 core exercises constant for tracking improvements Compound Movements: Prioritize distributed compounds for efficiency (e. This workout should be performed once per week only to allow for adequate recovery. Discover how many exercises on leg day are optimal for muscle growth. Ok so is it right that the optimal number of sets per muscle group per week is between 10-15? I ran through my numbers and realised that I've been training certain muscle groups way over that (e. If your back is strong enough, do one warm-up set of 10 reps, then add enough weight so that you can manage only six to eight good reps for each of the next two sets. But this is still a very wide range. Dips 4. The goal is to take each set to failure. Was up to 14 but dropped to 11 and high reps/lower weights to stave off a perceived burnout coming from a long and productive recomp cycle. This allows for a balance between building strength, endurance, and muscle hypertrophy. Oct 14, 2023 · The sweet spot for how many sets per muscle group per week to do seems to be somewhere within the range of 10-20 sets per muscle per week. Feb 13, 2024 · How Reps and Sets Work Together Your training program usually specifies the number of sets and reps for each exercise (although some experienced trainees, especially bodybuilders, know their bodies well enough to go entirely by how each rep and set feel). The number of sets per workout varies depending on individual goals, fitness level, and the specific exercise being performed. They’re simple yet incredibly effective for building core strength and stability. 20 sets is double the time and work compared to 10 sets. While anyone can do this Jun 23, 2025 · Full body workout plans come in many splits, with a 3 Day split being the easiest. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. I try to pause on each rep and control the Jun 25, 2025 · Usually sets can range from 1-4. Mar 10, 2020 · Here now are 4 examples of what a back/biceps day could look like using the guidelines and recommendations we just covered. Now how would such volume be enough for optimal muscle growth? For my top set I do rep progression anywhere from 3-8 or 5-12 depending on the exercise. com) How many exercises for the back should I perform to gain muscle? Three sessions per week is a good starting point because it gives your body at least one day to recover between each full-body workout. We show you how to master these and strengthen your back. After I finish the first sessions for each muscle I take 1–2 days off. Feb 10, 2025 · Our guide will show you exactly how many reps and sets to do, including when to add more! Today we build you a workout! Plus, Batman. It looks like it's too much if you mean 24 sets per biceps, 24 sets per triceps and so on. Reply reply paralysisviaanalysis • Jan 6, 2025 · Discover the importance of strength training for older adults. Workout Basics When you look at a workout in a magazine, or on the Internet, you're likely to see a structure that looks like this: Bench Press - 3 x 10 I also think this discrepancy in how people count sets is why high-intensity training, where you do just 1 set (max 2 sets per exercise) CAN work, and HAS seemed to work for many people. 3-6 sets per day, 6-18 sets per week for compound lifts. Here’s how to maximize your routine. Find out how many sets and reps should be done per muscle group Apr 1, 2023 · Beginners are okay with training up to 10 sets per muscle group in a week, while trained individuals necessitate 24–28 sets. Sep 11, 2024 · To answer, you need to juggle several factors, such as identifying the back muscles, the function of the back muscles, and how many sets they can handle. Some do incredibly low sets on leg day, some incredibly high on leg day. May 17, 2019 · Each workout can consist of a total of around 15-25 sets, but the number of sets for a specific muscle group in that workout should be at around 10 or below. Reply reply Jak_o_the_Shadow • May 21, 2024 · The question of how many back exercises to include in each workout session depends on several factors, such as your training experience, goals, and overall workout frequency. 120 - 240 reps. This should keep you feeling good, prevent overtraining, and result in better gains. Planks are a staple in many fitness routines. Sep 22, 2024 · Doing 3–5 exercises is plenty. Apr 15, 2023 · How many exercises should you perform in one session? As stated above, you should aim for 15 to 25 total sets per workout, with each exercise receiving 2-3 sets of 8–12 repetitions. Get step-by-step guidance plus sample workout split routines. It comprises of 7 sets and 3 exercises, and hits all major back muscles. Determining the optimal number of plank sets depends on fitness goals, experience level, and overall workout routine. If you have not checked them out already I highly recommend doing so as there is a lot of good information in May 2, 2022 · Daily push up goals are fun to work towards, and there are many ways to go about achieving them, such as splitting push ups in multiple sets throughout the day or knocking them all out in one mega set. Jun 14, 2019 · How Many Sets Should I Do? Determining the number of sets you should complete is fairly easy compared to determining the number of reps. Jun 29, 2025 · Total exercises: 3 Total sets: 8 This is a good starting point for total sets per back workout for a beginner. Lat pull-downs – 2×6-8 work sets + 2×15 back-off sets Pull-overs 2×8-10 Day 3 Barbell Rows – 2×6-8 work sets + 1×8 [wide grip] Hammer Strength rows – 2×6-8 work sets + 2×10-12 back-off sets One arm dumbbell rows – 2×6-8 work sets + 2×10-12 back-off sets 4. 3 sets per day, 6-9 sets per week for isolation lifts. See the results and learn how many sets you should do for optimal muscle hypertrophy! Jun 6, 2025 · A complete guide to designing the best upper body workout routine, including which exercises to do, how many sets/reps, and 5 free sample programs. I see all over the internet varying takes on leg days. More than four exercises per day can become ineffective with the right workout planning. This workout has been designed for new lifters looking to build some muscle and size on their back. You don’t need that many sets per exercise, the weights aren’t heavy enough to be very fatiguing, and you won’t need to rest very long between sets. Get tips to determine the number of sets and reps to achieve your fitness goals. , close-grip bench press for chest and Nov 28, 2022 · If you ever wondered what the perfect volume per week is for building muscle, then you are going to want to watch this new video. If you have the time and ambition, you could start with 4 to 8 sets per muscle per week, and work your way up to 8 to 12 sets. Feb 18, 2025 · While studies on the optimal amount of sets to perform each week for muscle growth are often conflicting, somewhere around the 20-30 sets per body part range seems to be sweet spot. For larger muscles, such as your chest, back, and quads, aim for up to 20 weekly sets. If you’re maintaining or cutting, you won’t build much muscle, so you might want to do fewer Jul 10, 2025 · According to research, that would mean at least 10 sets per muscle group per week (14). It’s part of a Bro Split routine, where you divide your body into different muscle groups, allowing you to train 4–5 days per week while still giving each muscle plenty of time to recover. The new custom advanced PPL: you start out at 4 sets of chest/back per week, at most getting 12 sets at the Jul 16, 2024 · How many sets you do per workout should be determined by your goal. This post leaves you with the ultimate leg workout, good for both men an Mar 18, 2019 · How many sets you do per week per muscle group is very important. He can strict curl lots of weight. There’s no harm in spending more time in the gym, though. Apr 12, 2023 · Back Workout Program Questions Section 1: Sets and Number of Exercises for Back How many back exercises for mass? Is 3 back exercises a week enough? How many sets of back per workout? Is 4 sets enough for back? Section 2: Training Frequency for Back How often back workout? Is 2 back days enough? Is back day once a week enough? May 27, 2025 · Optimal Sets per Week: 10-14 total sets of direct work for both triceps and biceps Frequency: 2-3 days per week, or more. Too much volume can lead to overtraining and injury, while too little Apr 20, 2023 · A complete guide to how many exercises you should do for each of your major muscle groups, depending on the muscle's anatomy and function. If you're trying to optimize your back training, check out this article to learn how many exercises you should train your back weekly. The question often arises: How many sets of planks should I do a day? This inquiry isn’t just about numbers; it encompasses understanding one’s Jun 17, 2024 · In this issue, we will be looking at volume for strength and hypertrophy, specifically how many sets you should be doing weekly and per training session. According to my research, it says that 12-20 sets per week PER MUSCLE GROUP is best. Go ahead and make that 3x a week with 3 sets to failure with about 80%, 2 sets to failure with 60%, 1 set to failure with 40%, 1 set to failure with 20%. My third exercise would be either barbell or dumbbell rows, which are thickness builders. White advises to do roughly three to five sets of 8 to 12 squat reps, and he recommends squatting two to three times a week. Trust me. StrengthLog’s Back Day Workout: The Exercises Discover the optimal sets for muscle growth and maximize your workout efficiency with this science-backed guide. Apr 17, 2025 · Fast and effective muscle-building workouts that provide everything you need to hit your strength training physical activity recommendations for the week. 15-20 x 8-12 is a LOT of volume. Nov 28, 2023 · How Many Squats Should I Do a Day? Discover the optimal squat frequency for your fitness goals. Aug 2, 2008 · Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. Cached. Workout Notes: Perform a 2 set warm-up before this workout. Mar 27, 2025 · How Many back Exercises to Include In general, aim to include two to four back exercises in your workout routine, varying the intensity and angle of each exercise. If you try for 5,5,5 directly from 4,4,4 and end up doing 5,4,3 you have a wide range of reps you're hitting each set. You could do each set with 6 reps in the tank & do quite a lot of sets! I don't think that's worth your time however. The number of sets and reps for each muscle group directly impacts results. It's not so much that you did "only 3 sets of pulldowns". Just trying to get an idea of how much work people put in each session. We lay out daily squat, set, and rep guides for bodyweight and barbell back squat workouts, providing the definitive answer to the question, “How many squats should I do a day?” Apr 10, 2024 · Master the art of leg training with our evidence-backed guide. But overall 24 sets including all arm muscles looks okay, but imo a little bit too much. With a PPL routine, this will put you at a minimum of 5 and a maximum of 10 sets for each muscle group per training day. Back/Biceps Workout #1 Bent Over Barbell Rows 4 sets of 5-8 reps Lat Pull-Downs 3 sets of 8-10 reps Dumbbell Curls 3 sets of 10-15 reps Face Pulls 3 sets of 10-15 reps Barbell Shrugs 3 sets of 8-10 reps Back/Biceps Workout How many sets you should do depends how hard you push each set. With less than 10 sets for a particular muscle group on any given day, aim for each workout to have a total of 15 to 25 sets. For any isolation exercises, you could do just 1-2 sets per exercise and get the job done well. I train most of my sets to failure, sometimes the first set with 1/2 reps still left in the tank, and the second and third sets to failure. Day1: Chest/Back Day 2: Legs Day 3: Arms/Shoulders Day 4: Rest Repeat How many sets for front delts should I do on shoulder day? I’m asking this as I’m wondering if it is overworked from other stuff same goes for triceps. The goal is to hit your full weekly back workout volume in one session. But I read somewhere that this much volume would be too much and would be counterproductive? Dec 29, 2023 · Dive into advanced techniques for back hypertrophy, covering training volumes, exercise variations, and periodization for building a stronger, more muscular back. Feb 4, 2025 · I tested Progressive Volume Training for 4 weeks. Learn how many sets per week for optimal muscle growth and recovery. Doesn't matter, it's about volume per muscle group depending on the split. Time in the gym isn't really a good measure, some people chat it up a lot, some people take long breaks etc. Build strength, improve posture, and reduce pain with routines for all fitness levels, including home workouts. Squats 2. This approach is utilized most often by intermediate to advanced lifters looking to overcome plateaus inherent in less frequent, muscle group-specific splits, offering a change in stimulus for the body. Rack Pull 2. Feb 20, 2018 · Find out how many sets and reps you should do per exercise during each workout for each muscle group. 3 back exercises—are they sufficient? To reach your fitness goals, 3–4 exercises should be performed each workout. Sep 17, 2021 · Best number of sets to build muscle 👉🏼 Here’s the truth… @DavisDiley Subscribe Subscribe Dec 3, 2024 · How many squats should I do a day? While your goal should depend on your fitness level, weight, and age, the average person may want to aim for 24 to 36 squats total each day. Oct 9, 2024 · The research also states the most effective range of sets is 5-10 sets per week per muscle group for muscle growth, and 2 sets per week per muscle group for strength. Next is repetitions or reps, this refers to how many of each stretch or exercise you should do at one time. Does that mean for my chest, I should do 12-20 for Upper and another 12-20 for Middle/Lower? May 5, 2024 · How many reps you should do depends on different factors. As an exercise physiologist, I will break this subject down in a clear and evidence-based way, referencing academic sources and Mar 19, 2025 · Discover how many workout sets you need per body part based on your goals. Related: How Many Sets and Reps Should I do per Muscle Group? Preceding all workouts, warmups are a must. Reps and Set or Strength Gain: Weights between 80-95% of your 1RM for 1-5 reps with sets ranging from 3-8. Deadlifts 3. Chin-Ups 3. My current approach is: 4 sets of squats (1 back off), 3 sets of RDLs, 2 sets of back extensions If you cannot, perform three sets of as many reps as you can muster. My leg day has 4 exercises, my push day has 6 or 4 sometimes depending on how many sets per exercise. Weighted pull-ups or lat pulldowns, and seated rows/db rows/bb rows, and direct trap work through heavy bb shrugs. Also I would definitely train in the 8+ rep range for 3-4 sets, barbell curls and hammer curls for life. Additionally, you are failing on TWO sets: the second AND the third. For beginners, starting with 3-4 different back exercises within a workout might suffice, allowing for a focus on form and muscle engagement. This usually means doing many different back exercises (4-6+). This is one of RP's best videos yet, but I still find it strange how his recommendations now are so different from their programs from a few years ago: Say their advanced male template: You start out at 12 sets of chest/back per week, potentially reaching 30+ sets at the end of the meso. 1 StrengthLog’s back day workout has you covered. Sep 27, 2009 · Welcome to the beginner back workout. Always listen to your body, allowing adequate I just dropped to 11 per week in a pseudo bro split. Sets and Repetitions: Perform 3-4 sets of 8-12 repetitions for each exercise. For most individuals, 2 to 3 back workouts per week is sufficient. Everyday training for the genetic freaks and the unemployed My current split is basically my own twist on the Arnold split. So hypothetically if someone was doing 4 sets of rows and chin ups and 3 sets of curls 2 times a week for their biceps (28 sets per week) and not seeing much progress, it would be beneficial to cut back on the number of sets per week? Jun 23, 2025 · Back day workouts include 1. Apr 3, 2024 · How many sets per workout and per week should you do to build muscle? And what's the best way to distribute that training volume? Oct 1, 2020 · How many exercises you should do per muscle group depends on several factors, including your fitness level and goals. 9 sets for focused muscle group and then 2 sets at the end for secondary muscle worked that day. However, a common guideline for resistance training is to perform 3-5 sets per exercise, with 8-12 repetitions per set. Here on Rambodfit, we will dive into the anatomy of the back muscles and answer this question. Oct 11, 2023 · When it comes to maximizing performance, dosage is everything. Your biceps and forearms will get some stimulation from your pulling exercises, so adding 3–4 sets of curls is usually enough. traps 25 sets/week, quads, lats & triceps 19 sets/week, front & post delts 18 sets/week). T-Bar Row 4. First set with a very light weight, and Jan 24, 2025 · Figuring out how many sets and reps to do, what exercises to try, and where to start can be daunting, and it’s one of the main reasons many people opt for a personal trainer or group classes. Face Pulls and mo Mar 26, 2024 · Day 2: Back Exercise 1: Deadlift – three sets of 10, 8, 6 reps Exercise 2: Bent Over Barbell Row – four sets of 12, 10, 8, 8 reps Exercise 3: Wide Grip Chin Up – four sets of 10 reps Exercise 4: Seated Cable Rows – four sets of 12, 10, 8, 8 reps (drop set to failure each set) I do pull days twice a week and alternate 2 exercises for biceps on each trying to hit different parts of my biceps just like we would for major muscle groups like legs and backs and even shoulders. But according to golden-era bodybuilding legend Mike Nov 30, 2010 · Training Three Times Per Week: If you are currently working your biceps once a week for 9 sets and want to instead work them three times a week for extra stimulation, do not perform 3 weekly workouts of 9 sets each (a total of 27 sets). The American College of Sports Medicine states that 2-3 sets of 8-12 reps, coming close to failure on the last rep of each set, is ideal for muscular hypertrophy. Monday: Chest Day Tuesday: Back Day <== Wednesday: Shoulder Day Thursday: Leg Day Friday: Arm Day Saturday: Rest Sunday: Rest Back Feb 20, 2024 · In this article we discuss hypertrophy training variables, such as sets and reps, and how to properly select set and rep ranges for optimal muscle growth. Adjust Based On How Your Body Responds! My back is lacking for me so I made this program for my pull day to hit my upper back twice, lats twice, and rear delts once per workout and I would do this twice a week. As a beginner, it helps to do more exercises per workout. So if you see 3 sets of 15 reps, you would do the exercise 15 times, take a break and do that a total of 3 times in one session (you might also see it written as 3 x 15). Should I cut down my sets or keep doing it like this? Apr 18, 2025 · How many sets per muscle group per week do you do? 15, 20, 25? It probably varies depending on the muscle, right? Research suggests that the sweet spot for set volume is between 12–20 per week, which is a good target for most lifters (1). (I run 3-4 sets of each, Day1 is run twice per week, day 2 once or twice depending) Looking for the best full back workout for men? This Back Day Workout hits all the muscles and functions of the upper, lower and mid back. It would be 12 sets of upper back, 12 sets of lats and 6 sets of rear delts per week. The question of “How much volume, How many sets?” is one of the most common questions people have when trying to grow muscle. So how many sets do you do per workout? Chest/Shoulders = 3 sets DB bench + 3 sets DB fly + 3 sets BB incline press + 3 sets dips + 3 sets close grip press + 3 sets arnold press + 2 supersets of 4 sets lateral 674 votes, 405 comments. trueLet's just say we're picking a day. Sep 16, 2024 · What’s A Back Day? Back Day is a workout focused on your back muscles. May 13, 2024 · According to current research, 12–20 weekly sets per muscle group may optimize muscle growth. flat dumbbell curl variation (spider curl rn) Hammer curl (brachialis + biceps) 8 exercises on this day, but 1) shoulder anatomy is a bit more complicated 2) many of these are smaller muscle groups and can be supersetted or have a shortened rest. We show you how with 1. It depends on you to be honest. For example, it might say “3 sets of 10 reps” or “3 sets x 10 reps” of bench presses. For example, if you do 20 sets a week for the chest Jun 23, 2025 · The 5-day ULPPL split, a hybrid that combines both the upper-lower and push-pull-legs splits, is designed to optimize gains by targeting each muscle group twice a week. . May 28, 2025 · Workout volume is a key factor in muscle growth. I try to fail between 5-12 reps. byby ccxwnq uanqo yemhm ugcswh vvuho idrkro lzvbr ouagfa hvepso