Calculators / Weekly sets calculator
Weekly sets per muscle group calculator
Enter the working sets you plan for each exercise this week and see how they land on the eleven muscle groups — counted the way the Zyra Workouts dashboard counts them (primary muscle ×1, each secondary muscle ×0.5) — next to the app's weekly landmarks, with a balance score for how even the week is. Training guidance, never medical advice.
Bars share one axis (0–14 sets). The tick on each bar is the app’s landmark; secondary muscles receive half a set per working set.
⚠ No sets reach one muscle group this week (Calves) — that pulls the balance score down the most.
How the math works
- sets(muscle) = Σ working sets where muscle is primary + 0.5 × Σ working sets where muscle is secondary
- coverage(muscle) = min(sets ÷ landmark, 1)
- balance = round(100 × clamp(1 − CV(coverages), 0, 1)), where CV is the standard deviation of the eleven coverages divided by their mean
Worked example, back: the bent-over row is back-primary, so 4 sets add 4. The Romanian deadlift is also back-primary in the catalog, so its 3 sets add 3 more — 7 of the 14-set landmark, coverage 50%. Its secondary muscles (hamstrings, glutes, forearms) each receive 1.5. Which muscles an exercise credits comes from the app's exercise catalog, shown on each exercise page.
What the landmarks are. They are the defaults the app's coverage bars fill toward — a way to see, at a glance, which groups a week leaves short. They are not a threshold below which training “doesn't work”, and this page makes no claim about outcomes. This is arithmetic, not a trial result.
The landmarks
| Muscle group | Landmark (sets / week) | Example week |
|---|---|---|
| Chest | 12 | 4 (33%) |
| Shoulders | 14 | 2 (14%) |
| Triceps | 10 | 2 (20%) |
| Back | 14 | 7 (50%) |
| Biceps | 10 | 2 (20%) |
| Forearms | 6 | 3.5 (58%) |
| Quads | 14 | 4 (29%) |
| Hamstrings | 10 | 3.5 (35%) |
| Glutes | 10 | 3.5 (35%) |
| Calves | 10 | 0 (0%) |
| Core | 10 | 2 (20%) |
| Total | 120 | 33.5 |
Source: Zyra Workouts dashboard (fit-engine volume.ts, MUSCLE_LANDMARKS) and the app's exercise catalog for primary / secondary muscles.
Frequently asked
How many sets per muscle group per week does the app aim for?
The app's dashboard landmarks are chest 12, shoulders 14, triceps 10, back 14, biceps 10, forearms 6, quads 14, hamstrings 10, glutes 10, calves 10, core 10 working sets per week — 120 in total. They are the defaults its coverage bars fill toward, a tracking target rather than a rule, and they do not change with experience or goal.
Do secondary muscles count toward weekly sets?
Yes, at half weight: each working set adds 1 to the exercise's primary muscle and 0.5 to every secondary muscle it lists. In the example week, romanian deadlift (barbell) is a back-primary lift, so its 3 sets add 3 to back and 1.5 each to hamstrings, glutes and forearms.
What is a muscle balance score?
A 0–100 number for how evenly the week covers the eleven groups. Each group's coverage is its sets divided by its landmark, capped at 1; the score is 100 × (1 − coefficient of variation) of those eleven coverages, floored at 0. Even coverage scores high; a week that trains a few groups hard and leaves others at zero scores low, however many total sets it has.
Why does the example week score only 45?
Four barbell lifts cover nine groups but leave Calves at zero, and most groups sit well under their landmark — the spread between a well-covered group and an empty one is what the score measures.
Do warm-up sets count?
No. The dashboard counts only working sets; warm-ups are logged as their own set type and excluded. Enter working sets here.
Is this training advice?
It is a count: sets you enter, credited to muscles by the catalog, compared with the app's defaults. It does not prescribe a volume. Training guidance only, never medical advice.
Read next
Other training calculators
The dashboard does this count for you
Zyra Workouts tallies the week's working sets per muscle from what you log and draws the same coverage bars and balance score. The app is in development and not yet on the App Store.
Zyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.