Weekly sets per muscle group
The working-set landmarks for all 11 muscle groups in the Zyra Workouts catalog, grouped by region — each with the exercises that train it and a shared-axis chart of what one generated week delivers. The landmarks are the app's dashboard defaults, stated plainly so you can see what its coverage bars measure against.
Planning a week? The weekly sets calculator scores any list of exercises against these landmarks — or browse all exercises by muscle.
Every bar shares one axis (0 → 14 sets a week, the longest landmark here). The top row of each chart is the landmark; the bottom row is what the 4-day upper/lower template gives that muscle in a week — solid where the muscle is primary, hatched for secondary credit at half weight. The dotted line carries the landmark down so over and under read at a glance; a week past the axis is clipped and labelled with its real total.
Upper body — push
Pressing and the muscles that extend the arm.
| Muscle | Landmark sets/week | Exercises | Landmark vs 4-day upper/lower week |
|---|---|---|---|
| Chestpecs, pectorals | 12 | 8 primary · 2 secondary | Example week: 6 primary + 3 secondary = 9 sets. |
| Shouldersdelts, deltoids | 14 | 7 primary · 13 secondary | Example week: 6 primary + 6 secondary = 12 sets. |
| Tricepstris, triceps brachii | 10 | 5 primary · 10 secondary | Example week: 6 primary + 6 secondary = 12 sets. |
Upper body — pull
Rowing, pulling and grip.
| Muscle | Landmark sets/week | Exercises | Landmark vs 4-day upper/lower week |
|---|---|---|---|
| Backlats, upper back, mid back | 14 | 9 primary · 5 secondary | Example week: 6 primary + 3 secondary = 9 sets. |
| Bicepsbis, biceps brachii | 10 | 5 primary · 7 secondary | Example week: 6 primary + 0 secondary = 6 sets. |
| Forearmsgrip, wrist flexors | 6 | 2 primary · 15 secondary | Example week: 0 primary + 9 secondary = 9 sets. |
Lower body
Squatting, hinging and the calves.
| Muscle | Landmark sets/week | Exercises | Landmark vs 4-day upper/lower week |
|---|---|---|---|
| Quadsquadriceps, front of thigh | 14 | 7 primary · 1 secondary | Example week: 6 primary + 0 secondary = 6 sets. |
| Hamstringshams, back of thigh | 10 | 4 primary · 10 secondary | Example week: 6 primary + 9 secondary = 15 sets. |
| Glutesgluteals, gluteus maximus | 10 | 4 primary · 10 secondary | Example week: 6 primary + 9 secondary = 15 sets. |
| Calvesgastrocnemius, soleus | 10 | 3 primary · 0 secondary | Example week: 6 primary + 0 secondary = 6 sets. |
Core
Trunk work — appears on both push and pull days in the app's splits.
| Muscle | Landmark sets/week | Exercises | Landmark vs 4-day upper/lower week |
|---|---|---|---|
| Coreabs, abdominals, obliques | 10 | 7 primary · 9 secondary | Example week: 6 primary + 6 secondary = 12 sets. |
New to volume?
Start with how the counting works, then come back to any muscle above.
Frequently asked
What is a weekly set landmark?
A landmark is the number of working sets a week the Zyra Workouts dashboard uses as the target for one muscle group when it draws that muscle's coverage bar (coverage = sets ÷ landmark, capped at 100%). The eleven landmarks sum to 120 sets. They are the app's defaults for reading a week at a glance — not a prescription, and not a claim about what any body needs.
Which muscle group has the highest weekly set landmark?
Shoulders, Back, Quads share the highest landmark at 14 sets a week. Forearms has the lowest at 6 — in this catalog it is trained mostly as a secondary muscle: rows, pulldowns, pull-ups and curls all credit it at half weight.
How does secondary work count toward a muscle?
Every working set counts 1 toward the exercise's primary muscle and 0.5 toward each secondary muscle. A set of barbell rows credits back with 1 set and biceps and forearms with 0.5 each. Warm-up sets count for nothing. The hatched part of each example bar above is exactly that half-weight credit.
How do I read this chart?
Each row shows one muscle's landmark and, beneath it, what the site's 4-day upper/lower template gives that muscle in a week: solid for sets where it is the primary muscle, hatched for secondary credit. All bars share one 0–14 axis, so a short bar is genuinely fewer sets. Open a muscle for its exercises, or plan your own week with the weekly sets calculator.
See your own week against these landmarks
Zyra Workouts counts every logged working set toward its primary muscle and half toward each secondary one, and draws this week's coverage per group on its dashboard. It 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.