How Many Sets per Workout? A Personal Trainer’s Expert Guide

You finally work up the courage to hit the gym. You look around for a good starter exercise, maybe the leg press.

You hop on, adjust the seat, and just as you're about to push… a thought creeps in:

How many sets am I actually supposed to do?

Too few, and you’ll barely make progress. Too many, and you might just be spinning your wheels (or worse, setting yourself up for burnout). 

You pull out your phone, search for answers… and now you’re drowning in conflicting advice.

3 sets? 4 sets? 12 sets? Drop sets? AMRAP?!

I get it. I’ve been in this industry for over 20 years, running gyms in Chicago and coaching hundreds of people from complete beginners to pro athletes. And I can tell you this:

The right number of sets depends entirely on your goal.

So let’s break it down, no fluff, no BS. Whether you're here to build muscle, gain strength, or just tone up, I’ll tell you exactly how many sets you need—and why.

Let’s dive in.

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What Are Workout Sets?

A "set" simply means performing a specific number of repetitions (or reps) of a particular exercise without rest.

For example:

• Doing 10 squats in a row? That’s one set of squats.
• Resting for a bit, then performing another 10 reps? That’s your second set.

Simple, right?

Each set is a small building block of your overall workout, designed to challenge your muscles just enough to stimulate progress.

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What Are Workout Reps?

A rep (short for repetition) is just one single completion of an exercise movement.

For example, if you squat down and come back up one time, that's one rep. Do it ten times in a row, and you've completed a set of ten reps.

Sets and reps work hand-in-hand. 

Your number of reps per set determines the training effect you're going for, whether that's building strength, size, or muscular endurance.

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How to Determine How Many Sets and Reps to Do

Let's break this down simply into three common goals: muscle growth (hypertrophy), strength, and endurance.

For Muscle Growth (Hypertrophy):

If you're chasing lean muscle growth, also known as hypertrophy, you want your sets and reps somewhere in the moderate range. 

This sweet spot stimulates your muscles to grow, adapt, and look awesome in that new shirt you bought.

Ideal Sets and Reps for Hypertrophy: [1]

• Sets: 3–6 per exercise
• Reps: 6–12 per set
• Rest: About 30–90 seconds between sets

You’re aiming for moderate weight here—not super light, but not so heavy you can't finish the reps with good form.

Remember: The goal is muscular fatigue by the end of the set, not exhaustion after one rep!

For Muscle Strength:

If your primary goal is to build raw strength, lifting heavier weights and feeling strong as hell, the rules change slightly. 

You need heavier weights, fewer reps, and a bit more rest.

Ideal Sets and Reps for Strength:

• Sets: 3–5 per exercise
• Reps: 1–5 per set [2]
• Rest: 2–5 minutes between sets (to fully recover your strength) [3]

This isn't the time to rush through. Your muscles need that extra rest to recover, so you can lift heavy again and truly challenge yourself.

Trust me, your future PRs depend on it.

For Muscle Endurance (Or Tone):

Maybe you’re someone who wants to feel energized throughout your day, keep moving without getting tired, or just simply last longer in your workouts or activities. 

That's endurance.

Endurance means lighter weights but more reps to train your muscles to keep performing even when they're burning.

Ideal Sets and Reps for Endurance: [3]

• Sets: 2–3 per exercise
• Reps: 12–20 (or sometimes even higher!)
• Rest: Short, about 30 seconds between sets

You'll feel the burn more quickly here—and that's exactly the point! Push through the discomfort, and you’ll soon notice everyday tasks becoming way easier.

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How to Build a Workout Routine

Let’s break down how to use workout sets and reps, your goals, and your fitness level to build your routine, step-by-step.

Define Your Goal

I know I sound like a broken record, but this is really important:

Are you aiming for weight loss, body recomp, strength, muscle growth, endurance, or a mix?

Pick one clear focus. You can always shift or adjust later, but having one solid goal helps you stay consistent and makes tracking your progress way easier.

Choose Your Exercises Wisely

Here’s a pro tip: Build your routine around compound movements.

Compound movements are exercises that hit multiple muscle groups at once, giving you the most bang-for-your-buck results.

Think of exercises like:

• Squats
• Deadlifts
• Bench press
• Overhead press
• Rows
• Pull-ups (or assisted pull-ups if needed!)

Start each workout with these big hitters, then sprinkle in isolation exercises (like bicep curls or tricep extensions) to round things out.

Determine Your Weekly Frequency

Decide how many days per week you realistically can (and want to!) commit to training.

• Beginner: 2–3 days per week is perfect.
• Intermediate: 3–4 days per week.
• Advanced: 4–6 days per week.

Consistency beats intensity every single time, so pick a frequency that’s manageable. No burnout, no overwhelm—just solid progress.

Organize Your Sets and Reps

Remember earlier, when we broke down sets and reps by goal?

Here’s where that comes into play again. Structure your exercises according to your main goal:

• Hypertrophy (muscle growth): 3–4 sets, 8–12 reps per exercise
• Strength: 3–5 sets, 1–6 reps per exercise
• Endurance: 2–3 sets, 12–20 reps per exercise

You can mix and match a bit, but don’t stray too far—staying focused is key to real results.

Rest and Recover!

Here's the thing most people overlook: rest is just as important as training.

Make sure your workout routine includes at least one or two full rest days each week. Your muscles grow during rest, not during workouts. 

This is especially crucial when working out during winter, as colder temperatures can make recovery feel slower, and your body needs extra care to stay injury-free.

And please actually rest on these days. Netflix, chill, read, relax. Let your body rebuild and recover so you can come back stronger next session.

Track Your Progress

Always track your workouts. Seriously, always.

Keep a notebook, use an app, or jot it down on your phone; just track it somewhere.

When you track your workouts, you know exactly what's working (or what's not). Seeing progress on paper (or screen!) is one of the biggest motivators for me to keep going.

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How to Calculate Weight to Lift

Here's exactly how to find your ideal weight to lift without overthinking or guessing.

Step 1: Understand the "Rep Rule"

Here’s the simplest, most effective way I coach my clients to pick their weights:

The last 2-3 reps of each set should feel challenging but doable.

For example, if your target is 10 reps, you want reps 8, 9, and 10 to feel tough. 

Not impossible, but tough enough that you wouldn’t comfortably do 3–4 more without breaking form.

If you breeze through all your reps effortlessly, it's time to level up.

Step 2: Test Your Weight the Smart Way

Let’s get practical. Say you’re aiming for 10 reps on dumbbell chest press.

• Grab a lighter weight and do 10 reps as a warm-up.
• If it's super easy, increase by about 5–10 lbs each side.
• Try another set. Still too easy? Move up again. Struggling at rep 6 or 7? Go lighter.

This is trial and error, and that’s perfectly normal (and necessary!).

Within 2–3 attempts, you'll hit that perfect sweet spot.

Also, make a quick note of the weight you settled on. Next time, you'll know exactly what to start with instead of guessing.

Step 3: The Magic of Progressive Overload

Here’s a big secret about lifting:

You need to gradually lift heavier to keep making progress.

This is called progressive overload. Each workout, or at least every couple of workouts, try increasing the weight slightly. 

Even just 2.5–5 lbs can be enough to keep pushing your muscles to grow, get stronger, and perform better.

Your body adapts fast. You have to stay ahead of the game!

Step 4: Safety Check (Seriously, Do This)

I know it's tempting to chase numbers—trust me, I love lifting heavy too.

But I can tell you from experience that you'll always benefit more from focusing on form than chasing heavier weights. If your form breaks down, go lighter. Always.

Getting hurt chasing numbers is never worth it. Ever.

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How Many Sets per Body Part?

We broke out the number of sets per body part, per week, and based on your fitness level so you can be precious with managing volume and recovery while tailoring your workout to your specific goal, whether that's hypertrophy (muscle gain), strength, or endurance. 

The best way to use this section is to look for the body you are working on, determining the goal you have, and then referring to the fitness level you’re at for best results. 

How Many Sets of Legs Exercise per Week?

Sets For Muscle Growth (Hypertrophy) in Legs:

Beginner:

• Sets: 8–10 sets per week (e.g., 3–4 sets per exercise)
• Reps: 8–12 reps per set
• Weight Calculation: Choose a weight that’s challenging but lets you complete reps with good form. The last 2–3 reps should feel tough.
• Recommended Split: Train legs 2x per week, focusing on basics like squats, leg presses, and lunges.

Intermediate:

• Sets: 12–16 sets per week
• Reps: 8–12 reps per set
• Weight Calculation: Aim for muscular fatigue in the final reps of each set. Progressively overload by increasing weight when it feels easier.
• Recommended Split: Legs 2x per week (one heavier session, one moderate session).

Advanced:

• Sets: 16–20 sets per week
• Reps: 8–12 reps per set
• Weight Calculation: Pick weights that push you close to failure by the last 1–2 reps. Regularly increase weight or reps to keep progressing.
• Recommended Split: Legs 2–3x per week, splitting quads and hamstrings/glutes on separate days.

Sets For Increasing Strength in Legs:

Beginner:

• Sets: 6–9 sets per week
• Reps: 4–6 reps per set
• Weight Calculation: Use a weight that feels heavy and challenging but allows you to maintain excellent form throughout the set.
• Recommended Split: Legs 2x per week (basic strength lifts).

Intermediate:

• Sets: 9–12 sets per week
• Reps: 3–6 reps per set
• Weight Calculation: Aim for heavier weights (75–85% of your max) that push you to near-failure by rep 6.
• Recommended Split: Legs 2x per week with clear heavy days.

Advanced:

• Sets: 12–15 sets per week
• Reps: 2–5 reps per set
• Weight Calculation: Go very heavy (85–90%+ of your max). Last rep should be challenging but controlled.
• Recommended Split: Legs 2–3x per week (heavy/light splits).

Sets For Increasing Endurance in Legs:

Beginner:

• Sets: 6–9 sets per week
• Reps: 15–20 reps per set
• Weight Calculation: Light-to-moderate weight, feeling muscle fatigue at higher reps but without compromising form.
• Recommended Split: Legs 2x per week (high rep, shorter rest).

Intermediate:

• Sets: 12–15 sets per week
• Reps: 15–20 reps per set
• Weight Calculation: Choose a moderate weight that brings you close to muscular fatigue toward the end of each set.
• Recommended Split: Legs 2–3x per week, shorter rest periods (30–60 seconds).

Advanced:

• Sets: 12–16 sets per week (endurance workouts)
• Reps: 15–25+ reps per set
• Weight Calculation: Lower weight, high rep. Feel a deep burn toward end reps, maintaining control and form.
• Recommended Split: Legs 2–3x per week, emphasizing volume and shorter rest.

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How Many Sets of Chest Exercises per Week?

Sets For Muscle Growth (Hypertrophy) in Chest:

Beginner:

• How many sets: 8–10 sets per week
• Reps: 8–12 per set
• Weight calculation: Pick a weight where the last 2–3 reps feel challenging (not impossible!).
• Recommended Split: Chest workouts 2x per week with basics like bench press, dumbbell presses, and push-ups.

Intermediate:

• How many sets: 10–14 sets per week
• How many reps: 8–12 per set
• Weight Calculation: Select a weight that pushes you near muscle fatigue in the final reps.
• Recommended Split: Chest workouts 2x per week, mixing compound lifts (bench press) with isolation exercises (flyes, cables).

Advanced:

• How many sets: 14–20 sets per week
• How many reps: 8–12 per set
• Weight Calculation: Heavy enough that the final reps feel challenging and push you to near-failure.
• Recommended Split: Chest-specific training 2–3x per week (heavier and lighter sessions).

Sets For Increasing Strength in Chest:

Beginner:

• How many sets: 6–10 sets per week
• How many reps: 4–6 reps per set
• Weight Calculation: Heavy enough that final reps feel very challenging, maintaining solid form.
• Recommended Split: Chest 2x per week (barbell bench press, dumbbell bench press, and basic variations).

Intermediate:

• How many sets: 8–12 sets per week
• How many reps: 3–6 reps per set
• Weight Calculation: Go heavy, targeting muscle fatigue by the final rep but not total failure.
• Recommended Split: Heavy chest sessions 2x per week.

Advanced:

• How many sets: 10–14 sets per week
• How many reps: 2–5 reps per set
• Weight Calculation: Very heavy, around 85–90% of your 1RM. Final reps should be extremely challenging.
• Recommended Split: Chest training 2–3x per week, emphasizing heavy pressing movements.

Sets For Increasing Endurance in Chest:

Beginner:

• How many sets: 6–9 sets per week
• How many reps: 15–20 reps per set
• Weight Calculation: Light to moderate; muscles should burn toward the end of each set but remain controlled.
• Recommended Split: Chest 2x per week, focusing on bodyweight or lighter resistance exercises.

Intermediate:

• How many sets: 9–12 sets per week
• How many reps: 15–20+ reps per set
• Weight Calculation: Choose moderate weights that push you close to fatigue by the final reps, maintaining form.
• Recommended Split: Chest 2–3x per week, higher reps, minimal rest periods (around 30–60 seconds).

Advanced:

• How many sets: 12–15 sets per week
• How many reps: 20–25 reps per set
• Weight Calculation: Lower weights, focusing on consistent muscular fatigue. Form is everything here!
• Recommended Split: High-frequency chest training 2–3x per week, short rest periods, higher volume.

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How Many Sets of Biceps Exercises per Week?

Sets For Muscle Growth (Hypertrophy) for Biceps:

Beginner:

• How many sets: 6–8 sets per week
• Reps: 8–12 per set
• Weight Calculation: Choose a weight where reps 10–12 feel challenging but manageable with good form.
• Recommended Split: Train biceps 2x per week, usually after your main lifts.

Intermediate:

• How many sets: 8–12 sets per week
• Reps: 8–12 per set
• Weight Calculation: Pick a weight that brings you close to muscle fatigue by the last 2–3 reps.
• Recommended Split: Hit biceps 2–3x per week, balancing compound and isolation movements.

Advanced:

• How many sets: 12–16 sets per week
• Reps: 8–12 per set
• Weight Calculation: Use heavier weights, consistently pushing near failure in the final reps.
• Recommended Split: Frequent training 2–3x per week, mixing heavier days and lighter, higher-volume days.

Sets For Increasing Strength for Biceps:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 4–6 reps per set
• Weight Calculation: Select a heavy but controlled weight that challenges you by the final rep.
• Recommended Split: Train biceps 1–2x per week, focusing on foundational strength movements (barbell curls, dumbbell curls).

Intermediate:

• How many sets: 6–9 sets per week
• Reps: 3–6 reps per set
• Weight Calculation: Heavy loads, around 75–85% of your max, with challenging final reps.
• Recommended Split: Biceps strength training 2x per week, focused on heavy curls and compound pulling movements.

Advanced:

• How many sets: 8–12 sets per week
• Reps: 3–5 reps per set
• Weight Calculation: Heavy (85–90%+ of your 1RM), with the final reps very demanding but controlled.
• Recommended Split: Intense, strength-focused sessions 2–3x per week, structured around low-rep, high-intensity lifts.

Sets For Increasing Endurance for Biceps:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 15–20 per set
• Weight Calculation: Lighter weights, feeling a good burn but able to maintain form throughout.
• Recommended Split: Train biceps 2x per week after primary lifts.

Intermediate:

• How many sets: 8–10 sets per week
• Reps: 15–20 reps per set
• Weight Calculation: Moderate weight that brings noticeable muscle fatigue in the final reps.
• Recommended Split: Higher-frequency training 2–3x per week, short rest periods (30–60 seconds).

Advanced:

• How many sets: 10–14 sets per week
• Reps: 20–25 reps per set
• Weight Calculation: Light-to-moderate weight; you’ll feel a significant burn toward the final reps.
• Recommended Split: Train biceps 3x per week, incorporating high-rep isolation exercises with minimal rest periods.

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How Many Sets of Triceps Exercises per Week?

Sets For Muscle Growth (Hypertrophy) for Triceps:

Beginner:

• How many sets: 6–8 sets per week
• Reps: 8–12 per set
• Weight Calculation: Choose weights that leave you feeling challenged (but controlled) by the final few reps.
• Recommended Split: Train triceps 2x per week, typically paired with chest or shoulders.

Intermediate:

• How many sets: 8–12 sets per week
• Reps: 8–12 per set
• Weight Calculation: Aim for muscle fatigue toward the last 2–3 reps of each set, but keep form strict.
• Recommended Split: Triceps-focused exercises 2–3x per week, mixing compound and isolation moves.

Advanced:

• How many sets: 12–16 sets per week
• Reps: 8–12 per set
• Weight Calculation: Push heavier weights near failure in the final reps, ensuring control and technique stay tight.
• Recommended Split: Frequent sessions 2–3x per week, mixing heavier and lighter training days.

Sets For Increasing Strength for Triceps:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 4–6 reps per set
• Weight Calculation: Use heavier weights, challenging enough that the last rep or two feel tough but doable.
• Recommended Split: Triceps training 1–2x per week, primarily using heavier pressing and extensions.

Intermediate:

• How many sets: 6–9 sets per week
• Reps: 3–6 reps per set
• Weight Calculation: Heavy enough (75–85% of your max) that your last reps push you near your limit without sacrificing form.
• Recommended Split: Train triceps 2x per week, emphasizing heavy compound pressing and close-grip variations.

Advanced:

• How many sets: 8–12 sets per week
• Reps: 3–5 reps per set
• Weight Calculation: Heavy weights (85–90%+ of your max), final reps extremely challenging but achievable with excellent form.
• Recommended Split: Strength-focused sessions 2–3x per week, consistently progressing your lifts.

Sets For Increasing Endurance for Triceps:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 15–20 per set
• Weight Calculation: Lighter weights that produce a solid muscle burn toward the end of each set without losing control.
• Recommended Split: Train triceps 2x per week, higher reps, shorter rests (around 30–60 seconds).

Intermediate:

• How many sets: 8–10 sets per week
• Reps: 15–20+ per set
• Weight Calculation: Moderate loads that produce noticeable fatigue by the end of the set while keeping good technique.
• Recommended Split: Triceps-focused endurance training 2–3x per week, minimal rest periods.

Advanced:

• How many sets: 10–14 sets per week
• Reps: 20–25 per set
• Weight Calculation: Use lower weights, focusing on endurance. Expect a deep muscle burn and fatigue by the last reps.
• Recommended Split: Train triceps 3x per week, high-volume sets, short rest periods to maximize endurance.

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How Many Sets of Shoulder Exercises per Week?

Sets For Muscle Growth (Hypertrophy) for Shoulders:

Beginner:

• How many sets: 6–9 sets per week
• Reps: 8–12 per set
• Weight Calculation: Choose weights that make the last few reps challenging but still doable with proper form.
• Recommended Split: Shoulders 2x per week, balanced mix of compound (overhead press) and isolation (lateral raises, rear delt work) exercises.

Intermediate:

• How many sets: 10–14 sets per week
• Reps: 8–12 per set
• Weight Calculation: Weights should cause muscle fatigue in the final 2–3 reps, pushing close to failure without compromising form.
• Recommended Split: Train shoulders 2–3x per week, varying heavier compound lifts with isolation moves.

Advanced:

• How many sets: 14–18 sets per week
• Reps: 8–12 per set
• Weight Calculation: Push yourself closer to muscle failure (safely!) in each set, consistently progressing in weight or reps.
• Recommended Split: High-frequency shoulder training 2–3x per week, incorporating heavy and lighter volume days.

Sets For Increasing Strength for Shoulders:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 4–6 reps per set
• Weight Calculation: Use weights heavy enough to challenge you significantly in your final rep, but maintain good form.
• Recommended Split: Shoulders 1–2x per week, focusing on overhead pressing and foundational compound exercises.

Intermediate:

• How many sets: 6–9 sets per week
• Reps: 3–6 reps per set
• Weight Calculation: Heavy loads (75–85% of your max) that feel challenging, especially on your last couple of reps.
• Recommended Split: Strength-focused shoulder training 2x per week, emphasizing heavier compound lifts.

Advanced:

• How many sets: 8–12 sets per week
• Reps: 2–5 reps per set
• Weight Calculation: Very heavy (85–90%+ of your max), requiring full effort but with controlled form.
• Recommended Split: Train shoulders 2–3x per week, predominantly low-rep, heavy pressing movements for maximum strength gains.

Sets For Increasing Endurance for Shoulders:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 15–20 reps per set
• Weight Calculation: Use lighter weights that create a manageable muscle burn without compromising form.
• Recommended Split: Train shoulders 2x per week, primarily lighter weight or bodyweight exercises with shorter rest periods.

Intermediate:

• How many sets: 8–10 sets per week
• Reps: 15–20+ reps per set
• Weight Calculation: Moderate loads that lead to noticeable muscular fatigue toward the end of each set.
• Recommended Split: Shoulder endurance training 2–3x per week, shorter rest periods (around 30–60 seconds).

Advanced:

• How many sets: 10–14 sets per week
• Reps: 20–25 reps per set
• Weight Calculation: Lower weights, high-rep sets causing deep fatigue by the last few reps, always maintaining good form.
• Recommended Split: Shoulders 3x per week, high-volume, minimal rest, focusing on sustained muscular endurance.

If you're looking to take your shoulder workouts up a notch, try these cable shoulder exercises.

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How Many Sets of Abs Exercises per Week?

Sets For Muscle Growth (Hypertrophy) for Abs:

Beginner:

• How many sets: 6–9 sets per week
• Reps: 10–15 per set
• Weight Calculation: Use bodyweight or light-to-moderate resistance that challenges your abs, especially by the last few reps.
• Recommended Split: Train abs 2–3x per week, focusing on controlled movements.

Intermediate:

• How many sets: 10–15 sets per week
• Reps: 10–15 per set
• Weight Calculation: Choose resistance or movements challenging enough to feel a solid muscular fatigue toward the end of each set.
• Recommended Split: Abs 3x per week, combining weighted exercises with bodyweight variations.

Advanced:

• How many sets: 15–20 sets per week
• Reps: 10–15 per set
• Weight Calculation: Moderate-to-heavy resistance, pushing abs to fatigue in the final reps without losing proper form.
• Recommended Split: Abs training 3–4x per week, mixing weighted movements and challenging bodyweight exercises.

Sets For Increasing Strength for Abs:

Beginner:

• How many sets: 4–6 sets per week
• Reps: 6–10 reps per set
• Weight Calculation: Use moderate resistance or challenging bodyweight movements that significantly challenge you at lower reps.
• Recommended Split: Train abs 2x per week, prioritizing strength-focused exercises.

Intermediate:

• How many sets: 6–9 sets per week
• Reps: 6–10 reps per set
• Weight Calculation: Moderate-to-heavy weight, reaching near-muscle failure in the last 1–2 reps of each set.
• Recommended Split: Strength-oriented abs training 2–3x per week, focusing heavily on weighted movements and challenging variations.

Advanced:

• How many sets: 9–12 sets per week
• Reps: 5–10 reps per set
• Weight Calculation: Heavy loads or advanced variations, pushing your core strength close to maximum effort on each set.
• Recommended Split: Abs training 3x per week, focusing on progressive overload and difficult, strength-based exercises.

Sets For Increasing Endurance for Abs:

Beginner:

• How many sets: 6–9 sets per week
• Reps: 15–25 reps per set
• Weight Calculation: Mainly bodyweight or very light resistance, creating a noticeable burn by the end of each set.
• Recommended Split: Train abs 2–3x per week, shorter rest periods (30–60 seconds).

Intermediate:

• How many sets: 10–15 sets per week
• Reps: 20–25+ reps per set
• Weight Calculation: Light-to-moderate resistance, aiming for sustained muscular fatigue during each set.
• Recommended Split: Abs training 3–4x per week, shorter rest intervals, higher volume.

Advanced:

• How many sets: 15–20 sets per week
• Reps: 25+ reps per set
• Weight Calculation: Lower resistance or bodyweight, focusing on high-rep sets that significantly challenge muscular endurance.
• Recommended Split: Abs training 4–5x per week, minimal rest, high-rep circuits, and high frequency.

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How Many Sets of Back Exercises per Week?

Sets For Muscle Growth (Hypertrophy) for Back:

Beginner:

• How many sets: 8–10 sets per week
• Reps: 8–12 per set
• Weight Calculation: Choose weights that challenge you but still let you finish the last couple of reps with solid form.
• Recommended Split: Train your back 2x per week, prioritizing compound lifts like rows, pull-ups, and lat pulldowns.

Intermediate:

• How many sets: 12–16 sets per week
• Reps: 8–12 per set
• Weight Calculation: Select a challenging weight so that reps 9–12 push your muscles near fatigue without form breakdown.
• Recommended Split: Hit your back 2–3x per week, mixing compound lifts and isolation exercises for balanced growth.

Advanced:

• How many sets: 16–20 sets per week
• Reps: 8–12 per set
• Weight Calculation: Use heavier weights, bringing your muscles close to failure in the last few reps of each set.
• Recommended Split: Frequent back training 2–3x per week, varying heavier intensity days and lighter volume-focused days.

Sets For Increasing Strength for Back:

Beginner:

• How many sets: 6–8 sets per week
• Reps: 4–6 reps per set
• Weight Calculation: Pick heavy but manageable weights, challenging you significantly in the last 1–2 reps.
• Recommended Split: Train back 2x per week, focusing on compound lifts (rows, weighted pull-ups, deadlifts).

Intermediate:

• How many sets: 8–12 sets per week
• Reps: 3–6 reps per set
• Weight Calculation: Heavier loads (75–85% max), making the final reps feel challenging but achievable with good form.
• Recommended Split: Strength-oriented back workouts 2x per week, with heavy compound movements as the foundation.

Advanced:

• How many sets: 12–16 sets per week
• Reps: 2–5 reps per set
• Weight Calculation: Very heavy weights (85–90%+ max), pushing your strength limits while maintaining strict form.
• Recommended Split: Train back 2–3x per week, predominantly focusing on heavy, low-rep compound lifts.

Sets For Increasing Endurance for Back:

Beginner:

• How many sets: 6–9 sets per week
• Reps: 15–20 reps per set
• Weight Calculation: Lighter weights allowing consistent, controlled form while still creating noticeable muscular fatigue by the end of each set.
• Recommended Split: Train your back 2x per week with high-rep, moderate-intensity sets and shorter rest intervals.

Intermediate:

• How many sets: 10–14 sets per week
• Reps: 15–25 reps per set
• Weight Calculation: Moderate resistance, causing your muscles to fatigue significantly in the later reps.
• Recommended Split: Back endurance training 2–3x per week, minimal rest (30–60 seconds), higher rep sets.

Advanced:

• How many sets: 14–18 sets per week
• Reps: 20–25+ reps per set
• Weight Calculation: Use lower weights, achieving deep muscular fatigue at higher rep ranges, always prioritizing controlled form.
• Recommended Split: Train back frequently (3x per week), with high-volume sets, short rest intervals, and a focus on muscular endurance.

To maximize your back workouts, include a mix of barbell and dumbbell movements. If you're looking for the best ones to add to your routine, check out these dumbbell back exercises.

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Full Workout Sets for Most Popular Splits

Okay, you’ve learned exactly how many sets to do for each muscle group based on your goals, and you now have a modular guide for each body part. 

But now, how do you structure those sets into an actual weekly workout plan that keeps you progressing without burning out?

That’s where workout splits come in. A workout split is a method of organizing your weekly training routine so that each session targets specific muscle groups or body parts, ensuring balanced development and proper recovery across the entire week.

Below, we’ll break down some of the most popular training splits, showing you exactly how to distribute your sets across the week—whether you’re a beginner, intermediate, or advanced lifter.

Let’s get into it.

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3 Day Workout Split Example

Here’s exactly how you can structure it:

Beginner Level 3-Day Workout Split:

• Day 1 (Full Body): Squats, Dumbbell Bench Press, Seated Cable Rows, Dumbbell Shoulder Press, Dumbbell Curls
• Day 2 (Full Body): Romanian Deadlifts, Lat Pulldowns, Push-ups, Lunges, Tricep Extensions
• Day 3 (Full Body): Leg Press, Incline Dumbbell Press, Single-arm Dumbbell Rows, Lateral Raises, Planks

How Many Sets, Reps, Weight Calculation:

• Sets: 2–3 sets per exercise
• Reps: 8–12 reps per set
• Weight Calculation: Choose a weight that challenges you by the last few reps (but still doable with clean form).

Intermediate Level 3-Day Split:

• Day 1 (Push – Chest, Shoulders, Triceps): Bench Press, Overhead Press, Incline Dumbbell Press, Lateral Raises, Tricep Pushdowns
• Day 2 (Pull – Back, Biceps, Abs): Pull-ups or Lat Pulldowns, Barbell Rows, Dumbbell Rows, Bicep Curls, Planks/Crunches
• Day 3 (Legs): Squats, Romanian Deadlifts, Leg Press, Lunges, Calf Raises

How Many Sets, Reps, Weight Calculation:

• Sets: 3–4 sets per exercise
• Reps: 6–12 reps per set
• Weight Calculation: Select weights heavy enough to challenge your muscles significantly by the final 2–3 reps while maintaining solid form.

Advanced Level 3-Day Split:

• Day 1 (Chest & Back): Bench Press, Incline Dumbbell Press, Pull-ups (Weighted), Barbell Rows, Cable Flyes, Dumbbell Rows
• Day 2 (Legs): Squats, Front Squats or Leg Press, Romanian Deadlifts, Bulgarian Split Squats, Leg Curls, Calf Raises
• Day 3 (Shoulders & Arms): Overhead Press, Arnold Press, Lateral Raises, Rear Delt Flyes, Bicep Curls, Skull Crushers, Hammer Curls, Tricep Extensions

How Many Sets, Reps, Weight Calculation:

• Sets: 3–5 sets per exercise
• Reps: 6–12 reps per set (mix lower reps on heavier compounds, higher reps on isolation movements)
• Weight Calculation: Go heavier on compound lifts, challenging yourself to near muscle failure within your targeted rep range. Isolation lifts should also be challenging but with slightly lighter weights to maintain form.

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4 Day Workout Split Example

A 4-day workout split is ideal if you want a bit more specialization in your workouts, giving you the perfect balance of volume and recovery.

Beginner Level 4-Day Split:

• Day 1 (Upper Body): Dumbbell Bench Press, Lat Pulldowns, Dumbbell Shoulder Press, Seated Rows, Dumbbell Curls, Tricep Pushdowns
• Day 2 (Lower Body): Squats, Romanian Deadlifts, Leg Press, Lunges, Calf Raises
• Day 3 (Upper Body - Variation): Incline Dumbbell Press, Single-Arm Rows, Push-ups, Lateral Raises, Hammer Curls, Skull Crushers
• Day 4 (Lower Body - Variation): Leg Extensions, Leg Curls, Goblet Squats, Step-ups, Planks

How Many Sets, Reps, Weight Calculation:

• Sets: 2–3 sets per exercise
• Reps: 8–12 reps per set
• Weight Calculation: Choose weights where reps 10–12 feel challenging, keeping form solid.

Intermediate Level 4-Day Split:

• Day 1 (Chest & Triceps): Bench Press, Incline Dumbbell Press, Cable Flyes, Tricep Extensions, Skull Crushers
• Day 2 (Back & Biceps): Pull-ups or Lat Pulldowns, Barbell Rows, Dumbbell Rows, Bicep Curls, Hammer Curls
• Day 3 (Legs): Squats, Romanian Deadlifts, Leg Press, Lunges, Leg Curls
• Day 4 (Shoulders & Abs): Overhead Press, Arnold Press, Lateral Raises, Rear Delt Flyes, Planks, Crunches

How Many Sets, Reps, Weight Calculation:

• Sets: 3–4 sets per exercise
• Reps: 6–12 reps per set (lower reps/heavier weight on compound movements, higher reps on isolation)
• Weight Calculation: Pick weights that push you to near muscle fatigue by the last couple of reps, without compromising form.

Advanced Level 4-Day Split:

• Day 1 (Chest & Biceps): Bench Press, Incline Barbell/Dumbbell Press, Chest Flyes, Bicep Curls, Hammer Curls, Cable Curls
• Day 2 (Legs - Quad Focus): Squats, Front Squats, Leg Press, Bulgarian Split Squats, Calf Raises
• Day 3 (Back & Triceps): Weighted Pull-ups, Deadlifts or Rack Pulls, Barbell Rows, Single-Arm Dumbbell Rows, Skull Crushers, Tricep Pushdowns
• Day 4 (Shoulders & Legs - Hamstring/Glute Focus): Overhead Press, Arnold Press, Lateral Raises, Rear Delt Flyes, Romanian Deadlifts, Glute Bridges, Leg Curls

How Many Sets, Reps, Weight Calculation:

• Sets: 3–5 sets per exercise
• Reps: 6–12 per set (heavier weight/lower reps for big compound lifts, moderate for isolation movements)
• Weight Calculation: Choose heavy weights that challenge you near muscle fatigue on your compound movements. Isolation moves should focus on controlled movements, lighter weights, and solid technique, but still challenging.

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5 Day Workout Split Example

The 5-day workout split is great if you really want to specialize your training, giving each muscle group the attention it deserves

Beginner Level 5-Day Split:

• Day 1 (Chest): Dumbbell Bench Press, Incline Dumbbell Press, Push-ups, Chest Flyes
• Day 2 (Back): Lat Pulldowns, Seated Rows, Dumbbell Rows, Face Pulls
• Day 3 (Legs): Squats, Romanian Deadlifts, Leg Press, Lunges
• Day 4 (Shoulders & Abs): Dumbbell Shoulder Press, Lateral Raises, Rear Delt Flyes, Planks, Crunches
• Day 5 (Arms): Dumbbell Curls, Hammer Curls, Tricep Pushdowns, Skull Crushers

How Many Sets, Reps, Weight Calculation:

• Sets: 2–3 sets per exercise
• Reps: 8–12 reps per set
• Weight Calculation: Select weights where the last few reps challenge you, without sacrificing form.

Intermediate Level 5-Day Split:

• Day 1 – Upper Body (Chest & Back):
  
  • Chest: Barbell Bench Press, Incline Dumbbell Press
  • Back: Pull-ups (or assisted), Barbell Rows
• Day 2 – Lower Body & Abs:
  
  • Legs: Squats, Leg Press, Romanian Deadlifts, Bulgarian Split Squats
  • Abs: Planks, Leg Raises
• Day 3 – Upper Body (Shoulders & Arms):
  
  • Shoulders: Overhead Press, Arnold Press, Lateral Raises, Rear Delt Flyes
  • Arms: Bicep Curls, Hammer Curls, Skull Crushers, Tricep Extensions
• Day 4 – Lower Body & Core:
  
  • Legs: Lunges, Leg Curls, Glute Bridges
  • Core: Crunches, Russian Twists
• Day 5 – Upper Body (Chest & Back – Accessory Focus):
  
  • Chest: Decline Dumbbell Press, Chest Flyes, Cable Crossovers
  • Back: Single-Arm Dumbbell Rows, Lat Pulldowns, Face Pulls

How Many Sets, Reps, Weight Calculation:

• Sets: 3–4 sets per exercise
• Reps: 6–12 reps per set (heavier compounds at lower reps; isolation exercises at higher reps)
• Weight Calculation: Choose weights heavy enough to push you close to fatigue in the final 2–3 reps, while keeping strict form.

Advanced Level 5-Day Split:

• Day 1 – Chest & Back (Heavy Focus):
  
  • Chest: Barbell Bench Press, Incline Press, Dumbbell Flyes
  • Back: Weighted Pull-ups, Deadlifts, T-Bar Rows
• Day 2 – Legs & Shoulders (Quad Emphasis):
  
  • Legs: Squats, Front Squats, Leg Press, Bulgarian Split Squats, Calf Raises
  • Shoulders: Overhead Press, Lateral Raises
• Day 3 – Arms & Core:
  
  • Arms: Bicep Curls, Hammer Curls, Skull Crushers, Tricep Pushdowns
  • Core: Hanging Leg Raises, Cable Crunches
• Day 4 – Chest & Back (Accessory/Volume Focus):
  
  • Chest: Cable Crossovers, Weighted Push-ups
  • Back: Single-Arm Dumbbell Rows, Lat Pulldowns, Face Pulls
• Day 5 – Legs & Shoulders (Hamstring/Glute Focus):
  
  • Legs: Romanian Deadlifts, Glute Bridges, Leg Curls
  • Shoulders: Arnold Press, Upright Rows, Rear Delt Flyes

How Many Sets, Reps, Weight Calculation:

• Sets: 3–5 sets per exercise
• Reps: 6–12 reps per set (compounds with lower reps; isolations with higher reps)
• Weight Calculation: For compound lifts, push close to your max (near muscle fatigue), while isolation movements should still challenge you without compromising form.

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Conclusion

Alright, you made it to the end! Now you’re armed with everything you need to crush your workouts, from exactly how many sets to do for muscle growth, strength, or endurance to how to split your training effectively based on your experience. 

Remember, the perfect number of sets isn’t about doing more. It’s about training smarter, keeping consistent, and challenging yourself in the right way. 

Take this guide, put it into action, and watch your body transform. 

You’ve totally got this. Now go lift some weights, break some records, and make yourself proud!

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References

1. National Academy of Sports Medicine. (n.d.). Defining Muscular Hypertrophy and Training Growth Best Practices. NASM Blog.
   
   
2. Rizzo, T. (2022, January 20). Hypertrophy vs. Strength Training: Differences, Benefits, and When to Do Each. Healthline.
   
   
3. Phillips, M. (2022, January 20). The Best Rep Range for Your Workout, According to Science. Men's Health.

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