Workout split volume analyzer
Pick a split or build your own. See how many sets each muscle gets a week, how often it is trained, and where the work lands.
Pick a split
Push, pull, legs, rotated as often as you train. Zolt Train’s intermediate program.
Training days a week
Count sets as
- working sets a week
- 74.7
- sets per session
- 18.7
- main muscles at 10 to 20 sets
- 7/15
- main muscles hit twice a week or more
- 1/15
3 routines on 4 days do not fit evenly into a week, so the rotation repeats every 3 weeks. The numbers show the average week. Step through each week to see how it actually falls.
- Day 1 Push
- Day 2 Pull
- Day 3 Legs
- Day 4 Push
Where the work lands
Sets in an average week.
- 0
- Under 6
- 6 to 10
- 10 to 20
- Over 20
Tap a muscle on the map or in the list to see the exercises behind its sets.
What stands out
Main muscles in an average week, against common hypertrophy ranges.
- Low
Upper back (4) and calves (5.3) are under 6 sets a week, below what most people need just to maintain.
- Maintenance
Chest (9.3), mid back (7.3), traps (6), side delts (6), rear delts (6.7) and abs (7.3) sit in maintenance territory, 6 to 10 sets a week. One or two more sets per session would reach the growth range.
- Frequency
Chest, lats, mid back, traps, front delts, side delts, rear delts, biceps, triceps, quads, hamstrings and glutes are trained 1.3 times a week. Weekly sets matter more than frequency, but splitting them over two sessions keeps each one shorter and the later sets fresher.
Sets per week, muscle by muscle
Average week. The last column is sessions a week with two or more sets for that muscle.
Back
Shoulders
Arms
Legs
Core
Edit the routines
Change sets, swap exercises, or add a routine. Everything above updates as you go.
Sets
Barbell Bench Press
6-8 reps · Chest
Dumbbell Overhead Press
8-10 reps · Front delts
Incline Dumbbell Bench Press
8-10 reps · Chest, Front delts
Dumbbell Lateral Raise
12-15 reps · Side delts
Rope Tricep Pushdown
10-12 reps · Triceps
Dumbbell Overhead Tricep Extension
10-12 reps · Triceps
Sets
Barbell Row
6-8 reps · Lats, Mid back
Pull-up
6-10 reps · Lats, Upper back
Overhand Lat Pulldown (Long Bar)
8-10 reps · Lats
Rope Cable Face Pull
12-15 reps · Rear delts, Rotator cuff, Traps
Barbell Curl
8-10 reps · Biceps
Dumbbell Hammer Curl
10-12 reps · Biceps, Brachialis, Forearms
Sets
Barbell Back Squat
5-8 reps · Quads, Glutes
Barbell Romanian Deadlift
8-10 reps · Hamstrings, Glutes
Leg Press
10-12 reps · Quads, Glutes
Leg Extension
12-15 reps · Quads
Seated Leg Curl
10-12 reps · Hamstrings
Standing Calf Raise
10-15 reps · Calves
How the numbers work
Each training day runs the next routine in the rotation, the way Zolt Train follows a program. Muscle tags come from the Zolt Train exercise catalog.
Weekly sets
Sets in each routine, times how often that routine comes round: training days divided by routines. Primary muscles get full credit, secondary ones half.
Frequency
Sessions a week in which a muscle gets two or more credited sets. A single set of curls at the end of pull day does not count as training biceps.
Ranges
Under 6 low, 6 to 10 maintenance, 10 to 20 growth, over 20 high. Small muscles like forearms and rotator cuff are shown but not judged.
6 presets, 3 of them Zolt Train programs. Counts are working sets only: warm-ups are not in the presets and should not be added.
A few useful details
How many sets per muscle per week should I do?
Most hypertrophy programs land between 10 and 20 hard sets per muscle a week. Under 6 is usually only enough to hold on to what you have. Meta-analyses find more sets keep adding growth, with diminishing returns, so treat the bands as a rough guide rather than a target to hit exactly.
Why does a bench press count toward triceps?
Every exercise is tagged with primary and secondary muscles. By default a set counts fully for its primary muscles and as half a set for secondary ones, the "fractional" method that fit the data best in a 2025 meta-analysis of 67 studies. Switch to primary only to see direct work alone.
Why do the numbers have decimals?
When the routines do not divide evenly into your training days, such as three PPL routines on four days, each routine runs 4/3 times a week on average. The tool shows that average and lets you step through each actual week of the rotation.
Does training a muscle twice a week matter?
Less than total sets. When weekly sets are equal, studies find frequency makes little difference to growth. Splitting the work over two sessions mainly keeps each session shorter, so the later sets are not done tired.
Where do the presets come from?
Arnold Split, PPL and Full Body are the built-in programs in Zolt Train, our workout app, exactly as it ships them. Upper/Lower, PHUL and the bro split are common versions of those splits written with exercises from the same catalog.
Sources, via PubMed: Schoenfeld et al., 2017 (volume), Schoenfeld et al., 2016 and Schoenfeld et al., 2018 (frequency), and Pelland et al., 2025 (fractional sets).