Sets per muscle
Pick the lifts you do in a week and how many working sets of each. See how many sets every muscle gets, and where that sits against the volume it needs to hold on, to grow, and to recover from.
Every lift you do in a week, with its working sets (warm-ups don't count).
Sets per muscle
Add your lifts and sets. Each muscle's weekly sets show here.
How the sets are counted
A working set counts as one full set for the muscle the lift is built around. Muscles that help get part of a set, graded by how much they do: a press gives the triceps more than a squat gives the hamstrings, which mostly hold steady. That's why a muscle you never train directly can still show a count.
Each muscle is read against its own weekly landmarks, in working sets:
- Maintain (MV): enough to keep what you have.
- Grow from (MEV, minimum effective volume): the least that moves it forward.
- Peak: the most a training block builds up to for it.
- Recover up to (MRV, maximum recoverable volume): the weekly ceiling, help from other lifts included. Past it, recovering from one week to the next gets hard.
Landmarks are a starting point, not a rule: they vary from one lifter to the next. These are the numbers Rebar plans with.
| Muscle | MV | MEV | Peak | MRV |
|---|---|---|---|---|
| Chest | 8 | 10 | 18 | 22 |
| Front Delts | 0 | 6 | 12 | 18 |
| Side Delts | 6 | 8 | 18 | 26 |
| Rear Delts | 0 | 6 | 14 | 22 |
| Triceps | 4 | 6 | 16 | 24 |
| Lats | 6 | 10 | 18 | 22 |
| Traps | 0 | 4 | 14 | 26 |
| Lower Back | 0 | 4 | 10 | 14 |
| Biceps | 4 | 8 | 16 | 26 |
| Forearms | 0 | 2 | 8 | 16 |
| Quads | 6 | 8 | 16 | 20 |
| Hamstrings | 4 | 6 | 14 | 20 |
| Glutes | 0 | 4 | 12 | 16 |
| Calves | 6 | 8 | 14 | 20 |
| Adductors | 0 | 0 | 6 | 12 |
| Abs | 0 | 6 | 14 | 20 |