Total Sets for each Muscle group

jwalker497

New member
Awards
0
I do 3 day split with a 2 on 1 off schedule so every muscle group gets hit every 3 then 4 days (See below)
I prefer using a power day with rep ranges in the 4-7 range and then a lighter day in the 8-11 range.

My question is how many sets should i be doin for each muscle?


Day 1 Power Chest & Arms,
day 2 Hypertrophy Legs,
Day 3 Off,
Day 4 Power back & Delts,
Day 5 Hypertrophy Chest & Arms,
Day 5 off,
day 6 Power legs,
Day 7 Hypertrophy Back/delts.
Day 8 off
Day 9 repeat day 1

Anyone help? Would 3 exercises 3 sets for larger muscles and 2 exercises 3 sets for smaller ones be enough, too much, or not enough?
 
asooneyeonig

asooneyeonig

Well-known member
Awards
0
there are a few camps here. you can do as little as possible to stimulate adaptation. which can be as little as 1-3 sets. or you can do as many as possible, which can be as many as 20 or more sets.

with sets you have to look into total load and intensity as well. total load being reps x sets x weight. and intensity is based upon your max. then you need to take into account work capacity and determine if recovery will happen in that time frame.

in other words, you can probably narrow it down to a minimum within a few sets. but the maximum IMO can vary immensely.
 

jwalker497

New member
Awards
0
HEREs what I am doing now

Day 1 = POWER CHEST/BICEPS/TRICEPS
Flat DB Press: 3 sets 4-7 reps
Incline DB Press: 3 exercises, 3 sets 4-7 reps
Inc Flyes: 2 sets 4-7 reps
Weighted Closegrip Chinups: 3 sets 4-7 reps
Incline Hammer Curls 2 sets 4-7 reps
Weighted Dips 3 sets 4-7 reps
Dec Skull Crushers 3 sets 4-7 reps

Day 2 = HYPERTROPHY LEGS
V-Squats: 3 sets 8-11 reps
Leg Press 3 sets 8-11 reps
Lunges 2 sets 8-11 reps
Leg Extensions 2 sets 8-11 reps
SLDL 3 sets 8-11 reps
Lying Leg Curls 3 sets 8-11 reps
Seated Leg Curls 2 sets 8-11 reps
Stand Calf Raise 3 sets 8-11 reps
Seated Calf Raise 3 sets 8-11 reps

Day 3 = OFF

Day 4 = POWER BACK/DELTS
Deadlifts 3 sets 4-7 rep
Bent Over Rows 3 sets 4-7 rep
weighted Paralel Grip pullups 3 sets 4-7 rep
DB Press 3 sets 4-7 rep
1 Arm Lat Raise 2 sets 4-7 rep
Wide Grip Rows 2 sets 4-7 rep
DB Shrugs 3 sets 4-7 rep
Machine Shrugs 3 sets 4-7 rep

Day 5 = HYPERTROPHY CHEST/BICEPS/TRICEPS
Flat DB Press 3 sets 8-11 reps
Incline DB Press 3 sets 8-11 reps
Dec Pushups 2 sets 8-11 reps
Inner Pec Flyes 2 sets 8-11 reps
Weighted CLosegrip chinups 3 sets 8-11 reps
Hammer Curls 2 sets 8-11 reps
EZ Bar Curls 2 sets 8-11 reps
Weighted Dips 3 sets 8-11 reps
Dec Skull Crushers 3 sets 8-11 reps
Rope Extensions 3 sets 8-11 reps

Day 6 = OFF

Day 7 = POWER LEGS
Squats: 3 sets 8-11 reps
Leg Press 3 sets 8-11 reps
Leg Extensions 3 sets 8-11 reps
Lying Leg Curls 3 sets 8-11 reps
Seated Leg Curls 3 sets 8-11 reps
Stand Calf Raise 3 sets 8-11 reps
Seated Calf Raise 3 sets 8-11 reps

DAY 8 = HYPERTROPHY BACK/DELTS
Rom Deadlifts 3 sets 8-11 reps
TBAr Bent Rows 3 sets 8-11 reps
Weighted Grip pullups 2 sets 8-11 reps
Seated rows 2 sets 8-11 reps
DB Press 3 sets 8-11 reps.
Up Rows 3 sets 8-11 reps
Lat Raise 2 sets 8-11 reps
DB Shrugs 3 sets 8-11 reps
Machine Shrugs 3 sets 8-11 reps

Day 9 = OFF

REPEAT

TOTALS
Power Chest = 3 exercises 8 sets, followed by 3 days rest, Hypertrophy Day= 4 exercises 10 sets = 18 Total sets
Power Bis = 2 exercises 5 sets, followed by 3 days rest, Hypertrophy Bis = 3 exercises 7 sets = 12 total sets
Power Tris = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Tris = 3 exercises 7 sets = 13total sets

Hypertrophy Legs = 4 exercises 10 sets, followed by 4 days rest, Power Legs 3 exercises 9 sets = 19 total sets
Hypertrophy Hams = 3 exercises 8 sets, followed by 4 days res, Power Day = 2 exercises 6 sets = 14 total sets
Hypertrophy Calves = 2 exercises 6 sets, followed by 4 days res, Power day = 2 exercises 6 sets = 12 toal sets

Power Back = 3 exercises 9 sets, followed by 3 days rest, Hypertrophy Back = 4 exercises 10 sets = 19 total sets
Power Delts = 3 exercises 7 sets, followed by 3 days rest, Hypertrophy Delts = 3 exercises 8 sets = 15 total sets
Power Traps = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Traps = 2 exercises 6 sets = 12 total sets
 

jwalker497

New member
Awards
0
3 More QUestions and I really appreciate any input.

1) Exercise Variations - Is it ok two have slight variations between 2 workouts. For example I use heavy bent over rows on Power Back day and then on hypertrophy Back day I use t bar rows with a V handle. Similiar movement slightly different position. I tried to keep the structure the same but wanted to have some variance to keep it fresh. The only thing that worries me is that If I do two different moves like this, then my numbers wont increase like they would if I kept it Bent over rows for both heavy and light days? Thouhts?

2) Isolation movements - On my power day, I have an Iso movement here and there like incline flyes for Chest. Should I elimiate these form this day or keep them in. If I keep them, what is the rep range, should I keep it at the heavy range 4-7 or should I use a lighter rep range? On my hypertrophy days, should I keep them 8-11 or go even higher 12-15?

3) Volume. Also any thoughts on my total volume for muscle groups on my hypertrophy days and my power days. Is this too much volume or not enough, just right?
Power Chest = 3 exercises 8 sets, followed by 3 days rest, Hypertrophy Day= 4 exercises 10 sets = 18 Total sets
Power Bis = 2 exercises 5 sets, followed by 3 days rest, Hypertrophy Bis = 3 exercises 7 sets = 12 total sets
Power Tris = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Tris = 3 exercises 7 sets = 13total sets

Hypertrophy Legs = 4 exercises 10 sets, followed by 4 days rest, Power Legs 3 exercises 9 sets = 19 total sets
Hypertrophy Hams = 3 exercises 8 sets, followed by 4 days res, Power Day = 2 exercises 6 sets = 14 total sets
Hypertrophy Calves = 2 exercises 6 sets, followed by 4 days res, Power day = 2 exercises 6 sets = 12 toal sets

Power Back = 3 exercises 9 sets, followed by 3 days rest, Hypertrophy Back = 4 exercises 10 sets = 19 total sets
Power Delts = 3 exercises 7 sets, followed by 3 days rest, Hypertrophy Delts = 3 exercises 8 sets = 15 total sets
Power Traps = 2 exercises 6 sets, followed by 3 days rest, Hypertrophy Traps = 2 exercises 6 sets = 12 total sets
 
AaronJP1

AaronJP1

Board Sponsor
Awards
0
Train to failure. ;)
 

Similar threads


Top