Workout split volume analyzer

Pick a split or build your own and see weekly sets per muscle, how often each one is trained, and where the volume lands.

Pick a split

Push, pull and legs, each twice a week over six days. Zurge’s intermediate program.

Training days a week

6 days

Count sets as

92Working sets a week

6Training days, 15.3 sets a session

10/15Main muscles in the growth range (10 to 20 sets)

12/15Main muscles hit twice a week or more

Day 1 Push A
Day 2 Pull A
Day 3 Legs A
Day 4 Push B
Day 5 Pull B
Day 6 Legs B

Sets per muscle, per week

Average week. The last column is sessions a week with two or more sets for that muscle.

Back

Shoulders

Arms

Legs

Core

0
Under 6
6 to 10
10 to 20
Over 20

Lighter end of a bar: half credit from secondary musclesShaded band: 10 to 20 setsGrey names are small muscles with no target.

Where the work lands

Sets in an average week.

Front

Back

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
Traps (4.5) and rear delts (4.5) are under 6 sets a week, below what most people need just to maintain.
Maintenance
Upper back (6), side delts (7.5) and calves (7) sit in maintenance territory, 6 to 10 sets a week. One or two more sets per session would reach the growth range.
Frequency
Abs are trained once a week. Weekly sets matter more than frequency, but splitting them over two sessions keeps each one shorter and the later sets fresher.

Edit the routines

Change sets, swap exercises, or add a routine. Everything above updates as you go.

15 sets, 1x a week

Sets

Barbell Bench Press
5 reps · Chest
3
Dumbbell Overhead Press
8-10 reps · Front delts
3
Incline Dumbbell Bench Press
8-12 reps · Chest, Front delts
3
Dumbbell Lateral Raise
12-15 reps · Side delts
3
Rope Triceps Pushdown
10-12 reps · Triceps
3

14 sets, 1x a week

Sets

Barbell Row
6-8 reps · Lats, Mid back
3
Wide-Bar Lat Pulldown
8-12 reps · Lats
3
Seated Cable Row
10-12 reps · Mid back, Lats
3
Dumbbell Biceps Curl
10-12 reps · Biceps
3
Dumbbell Hammer Curl
10-12 reps · Biceps, Brachialis, Forearms
2

16 sets, 1x a week

Sets

Barbell Back Squat
5 reps · Quads, Glutes
3
Barbell Romanian Deadlift
8-10 reps · Hamstrings, Glutes
3
Leg Press
10-12 reps · Quads, Glutes
3
Seated Leg Curl
10-12 reps · Hamstrings
3
Standing Calf Raise
10-15 reps · Calves
4

15 sets, 1x a week

Sets

Barbell Overhead Press
5 reps · Front delts
3
Dumbbell Bench Press
8-10 reps · Chest
3
Machine Chest Press
10-12 reps · Chest
3
Single-Arm Cable Lateral Raise (D-Handle)
12-15 reps · Side delts
3
Rope Overhead Cable Triceps Extension
10-12 reps · Triceps
3

14 sets, 1x a week

Sets

Pull-Up
5-10 reps · Lats, Upper back
3
Machine Chest-Supported Row
8-12 reps · Mid back, Lats
3
Dumbbell Row
8-12 reps · Lats, Mid back
3
Dumbbell Hammer Curl
10-12 reps · Biceps, Brachialis, Forearms
3
Straight-Bar Cable Curl
10-12 reps · Biceps
2

18 sets, 1x a week

Sets

Barbell Deadlift
5 reps · Hamstrings, Glutes, Lower back
3
Barbell Front Squat
6-8 reps · Quads, Upper back, Abs
3
Dumbbell Walking Lunge
10-12 reps · Quads, Glutes
3
Leg Extension
10-15 reps · Quads
3
Lying Leg Curl
10-12 reps · Hamstrings
3
Seated Calf Raise
12-15 reps · Calves
3

These splits are Zurge plans.Zurge builds them for your gear and days, then moves the weights as you log. Zurge is coming soon.

See what Zurge does

How the numbers work

Each training day runs the next routine in the rotation, the way Zurge follows a program. Muscle tags come from the Zurge 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, 4 of them Zurge programs. Counts are working sets only: warm-ups are not in the presets and should not be added.

Sources: Schoenfeld et al., 2017 (volume), Schoenfeld et al., 2016 and Schoenfeld et al., 2018 (frequency), and Pelland et al., 2025 (fractional sets).

Planning rest between those sets? Try the rest time calculator.

Questions

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?

Push/Pull/Legs, Upper/Lower, the Arnold split and Full Body are Zurge's own programs as it builds them for a full gym. PHUL and the bro split are common versions written with exercises from the same catalog.