LiftPal · Training tool
Weekly sets by muscle group
Check whether your plan gives each muscle group the emphasis you intend and how its sets are spread across the week. Enter your direct working sets for each training day.
Editable example · three training days
Direct working sets
Enter working sets under the muscle group you deliberately train. Leave out warm-up sets. Supporting muscles in a compound lift do not count as extra direct sets here.
For example: Enter three bench-press sets under chest and two curl sets under biceps. The triceps work during the bench press stays outside this simple count. For single-sided exercises, count one set on each side as one set.
Your entries
Your weekly overview
Totals and training days update as you edit your week.
Training days with entries: 3 / 3
How your sets are distributed
The bars compare muscle groups within your week. A longer bar means more directly assigned sets.
Your entries are processed locally in the browser.
How to read the numbers
Spread sets across the week
The starter example spreads six chest sets across two training days. The day count shows the same detail for your own entries.
Compare weeks in context
When you change the number of sets, compare exercises, reps, loads, and RPE too. That shows how your actual workload develops.
Assign each set clearly
Assign each set to the muscle group you deliberately train. For compound lifts, choose the main target for this overview.