What does it calculate?
A sample number of challenging working sets for each major muscle per week, split across the workouts in a suggested routine; these are educational starting examples, not precise personal targets or guaranteed results.
The ACSM 2026 resistance-training guidance discusses around ten weekly sets per muscle for hypertrophy, but does not establish the specific experience-based ranges used in this tool.
Choose your training plan
Select one option in each group; your example updates immediately.
Build muscle · New lifter · 2 days/week
per muscle each week
Planning range: 6–10 challenging weekly sets for one major muscle.
Example distribution: 4 + 4 sets across 2 workouts for that muscle, which totals 8 sets.
Two full-body workouts, training each major muscle twice.
Build muscle · New lifter · 3 days/week
per muscle each week
Planning range: 6–10 challenging weekly sets for one major muscle.
Example distribution: 3 + 3 + 2 sets across 3 workouts for that muscle, which totals 8 sets.
Three full-body workouts, training each major muscle three times.
Build muscle · New lifter · 4 days/week
per muscle each week
Planning range: 6–10 challenging weekly sets for one major muscle.
Example distribution: 4 + 4 sets across 2 workouts for that muscle, which totals 8 sets.
Four upper/lower workouts, training each major muscle twice.
Build muscle · New lifter · 5 days/week
per muscle each week
Planning range: 6–10 challenging weekly sets for one major muscle.
Example distribution: 4 + 4 sets across 2 workouts for that muscle, which totals 8 sets.
Four upper/lower workouts plus a lighter, skill or cardio day; each major muscle around twice.
Build muscle · New lifter · 6 days/week
per muscle each week
Planning range: 6–10 challenging weekly sets for one major muscle.
Example distribution: 4 + 4 sets across 2 workouts for that muscle, which totals 8 sets.
Push/pull/legs repeated twice, training each major muscle twice.
Build muscle · Regular lifter · 2 days/week
per muscle each week
Planning range: 8–12 challenging weekly sets for one major muscle.
Example distribution: 5 + 5 sets across 2 workouts for that muscle, which totals 10 sets.
Two full-body workouts, training each major muscle twice.
Build muscle · Regular lifter · 3 days/week
per muscle each week
Planning range: 8–12 challenging weekly sets for one major muscle.
Example distribution: 4 + 3 + 3 sets across 3 workouts for that muscle, which totals 10 sets.
Three full-body workouts, training each major muscle three times.
Build muscle · Regular lifter · 4 days/week
per muscle each week
Planning range: 8–12 challenging weekly sets for one major muscle.
Example distribution: 5 + 5 sets across 2 workouts for that muscle, which totals 10 sets.
Four upper/lower workouts, training each major muscle twice.
Build muscle · Regular lifter · 5 days/week
per muscle each week
Planning range: 8–12 challenging weekly sets for one major muscle.
Example distribution: 5 + 5 sets across 2 workouts for that muscle, which totals 10 sets.
Four upper/lower workouts plus a lighter, skill or cardio day; each major muscle around twice.
Build muscle · Regular lifter · 6 days/week
per muscle each week
Planning range: 8–12 challenging weekly sets for one major muscle.
Example distribution: 5 + 5 sets across 2 workouts for that muscle, which totals 10 sets.
Push/pull/legs repeated twice, training each major muscle twice.
Build muscle · Experienced lifter · 2 days/week
per muscle each week
Planning range: 10–16 challenging weekly sets for one major muscle.
Example distribution: 7 + 6 sets across 2 workouts for that muscle, which totals 13 sets.
Two full-body workouts, training each major muscle twice.
Build muscle · Experienced lifter · 3 days/week
per muscle each week
Planning range: 10–16 challenging weekly sets for one major muscle.
Example distribution: 5 + 4 + 4 sets across 3 workouts for that muscle, which totals 13 sets.
Three full-body workouts, training each major muscle three times.
Build muscle · Experienced lifter · 4 days/week
per muscle each week
Planning range: 10–16 challenging weekly sets for one major muscle.
Example distribution: 7 + 6 sets across 2 workouts for that muscle, which totals 13 sets.
Four upper/lower workouts, training each major muscle twice.
Build muscle · Experienced lifter · 5 days/week
per muscle each week
Planning range: 10–16 challenging weekly sets for one major muscle.
Example distribution: 7 + 6 sets across 2 workouts for that muscle, which totals 13 sets.
Four upper/lower workouts plus a lighter, skill or cardio day; each major muscle around twice.
Build muscle · Experienced lifter · 6 days/week
per muscle each week
Planning range: 10–16 challenging weekly sets for one major muscle.
Example distribution: 7 + 6 sets across 2 workouts for that muscle, which totals 13 sets.
Push/pull/legs repeated twice, training each major muscle twice.
Maintain muscle · New lifter · 2 days/week
per muscle each week
Planning range: 2–4 challenging weekly sets for one major muscle.
Example distribution: 2 + 1 sets across 2 workouts for that muscle, which totals 3 sets.
Two full-body workouts, training each major muscle twice.
Maintain muscle · New lifter · 3 days/week
per muscle each week
Planning range: 2–4 challenging weekly sets for one major muscle.
Example distribution: 1 + 1 + 1 sets across 3 workouts for that muscle, which totals 3 sets.
Three full-body workouts, training each major muscle three times.
Maintain muscle · New lifter · 4 days/week
per muscle each week
Planning range: 2–4 challenging weekly sets for one major muscle.
Example distribution: 2 + 1 sets across 2 workouts for that muscle, which totals 3 sets.
Four upper/lower workouts, training each major muscle twice.
Maintain muscle · New lifter · 5 days/week
per muscle each week
Planning range: 2–4 challenging weekly sets for one major muscle.
Example distribution: 2 + 1 sets across 2 workouts for that muscle, which totals 3 sets.
Four upper/lower workouts plus a lighter, skill or cardio day; each major muscle around twice.
Maintain muscle · New lifter · 6 days/week
per muscle each week
Planning range: 2–4 challenging weekly sets for one major muscle.
Example distribution: 2 + 1 sets across 2 workouts for that muscle, which totals 3 sets.
Push/pull/legs repeated twice, training each major muscle twice.
Maintain muscle · Regular lifter · 2 days/week
per muscle each week
Planning range: 3–6 challenging weekly sets for one major muscle.
Example distribution: 2 + 2 sets across 2 workouts for that muscle, which totals 4 sets.
Two full-body workouts, training each major muscle twice.
Maintain muscle · Regular lifter · 3 days/week
per muscle each week
Planning range: 3–6 challenging weekly sets for one major muscle.
Example distribution: 2 + 1 + 1 sets across 3 workouts for that muscle, which totals 4 sets.
Three full-body workouts, training each major muscle three times.
Maintain muscle · Regular lifter · 4 days/week
per muscle each week
Planning range: 3–6 challenging weekly sets for one major muscle.
Example distribution: 2 + 2 sets across 2 workouts for that muscle, which totals 4 sets.
Four upper/lower workouts, training each major muscle twice.
Maintain muscle · Regular lifter · 5 days/week
per muscle each week
Planning range: 3–6 challenging weekly sets for one major muscle.
Example distribution: 2 + 2 sets across 2 workouts for that muscle, which totals 4 sets.
Four upper/lower workouts plus a lighter, skill or cardio day; each major muscle around twice.
Maintain muscle · Regular lifter · 6 days/week
per muscle each week
Planning range: 3–6 challenging weekly sets for one major muscle.
Example distribution: 2 + 2 sets across 2 workouts for that muscle, which totals 4 sets.
Push/pull/legs repeated twice, training each major muscle twice.
Maintain muscle · Experienced lifter · 2 days/week
per muscle each week
Planning range: 4–8 challenging weekly sets for one major muscle.
Example distribution: 3 + 3 sets across 2 workouts for that muscle, which totals 6 sets.
Two full-body workouts, training each major muscle twice.
Maintain muscle · Experienced lifter · 3 days/week
per muscle each week
Planning range: 4–8 challenging weekly sets for one major muscle.
Example distribution: 2 + 2 + 2 sets across 3 workouts for that muscle, which totals 6 sets.
Three full-body workouts, training each major muscle three times.
Maintain muscle · Experienced lifter · 4 days/week
per muscle each week
Planning range: 4–8 challenging weekly sets for one major muscle.
Example distribution: 3 + 3 sets across 2 workouts for that muscle, which totals 6 sets.
Four upper/lower workouts, training each major muscle twice.
Maintain muscle · Experienced lifter · 5 days/week
per muscle each week
Planning range: 4–8 challenging weekly sets for one major muscle.
Example distribution: 3 + 3 sets across 2 workouts for that muscle, which totals 6 sets.
Four upper/lower workouts plus a lighter, skill or cardio day; each major muscle around twice.
Maintain muscle · Experienced lifter · 6 days/week
per muscle each week
Planning range: 4–8 challenging weekly sets for one major muscle.
Example distribution: 3 + 3 sets across 2 workouts for that muscle, which totals 6 sets.
Push/pull/legs repeated twice, training each major muscle twice.
How to count: These are working sets aimed directly at a muscle, not all warm-up sets. Compound lifts also train supporting muscles, so avoid blindly double-counting them.
How to use the split: Gym days are not the same as muscle sessions; these results assume the split shown, with each major muscle trained two or three times per week. Adjust if your real split differs.
Your choices stay on this page; nothing is sent to LIFT or stored in an account.
How to use your weekly set plan
- Choose a major muscle, such as chest, back, quadriceps or hamstrings, and start with the lower manageable end of the range.
- Spread your direct working sets over the workouts shown; you can use different sets in different sessions.
- Record your real weights, reps and sets, then watch for changes across several comparable weeks.
- If you cannot recover or your technique suffers, adjust the plan instead of forcing more volume.
Try the free workout log spreadsheet, read our review of weekly training volume, or see how to space workouts.
Why doesn't this show one perfect number?
The 2026 resistance-training volume meta-regression found an association between more weekly volume and muscle growth, with diminishing returns; it cannot predict an exact optimum for you.
The specific ranges displayed are LIFT editorial planning examples, not scientifically validated dose calculations based on your age, hormone levels, genetics or body fat.
Will more workout days always help?
Not necessarily: a systematic review on training frequency found no meaningful average hypertrophy advantage to higher frequency once weekly volume was matched, so a simple schedule you can repeat may work well.
Research and limitations
Sources: 2026 ACSM position stand, weekly volume meta-regression and frequency meta-analysis; these investigate training in people, not the LIFT app or this calculator's specific numerical options.
This is a free resource published by LIFT, not personal medical advice; the public LIFT iPhone app is not yet available for download.