How Many Exercises Per Muscle Group? [COMPLETE GUIDE]

How many exercises per muscle group

A question that we usually encounter from persons getting into weightlifting is, how many exercises per muscle group? The answer to this question depends on a person’s unique characteristics. It includes your body type, level of fitness, and goal. When it comes to the workout routine, let science facts be your guide. If you do too many exercises, you may experience undue tiredness, and if you do too few, you may not improve at all. If you want to grow better and more robust, you must evaluate your weight training volume.

There is a wealth of material accessible, as well as several approaches to training. This article will look at the number of workouts you should complete for each muscle group.

What is training volume?

The training volume is the amount of exercise you’re doing in your workout routine. Your training volume can be determined by how much the total weight gets lifted by multiplying the sets x reps x weight. The primary things that affect the volume are reps, groups, and the number of exercises per body part.

What are the sets and reps of an exercise?

When you start a new fitness regimen, it may feel as if you hear a whole other language. After all, you never heard sets and preps in your daily life routine. Sets and preps are the terms used to describe how many times you perform exercises. Rep is an abbreviation for repetition, which is the number of times you execute activities during your workout. On the contrary, sets are how many times you’ll repeat a particular number of reps in your exercise. For example, if an activity calls for two sets of 15 triceps kickbacks reps, you will perform 15 kickbacks two times in total, resting between each round. You’ll do 30 kickbacks in total.

How many exercises per muscle group? [Recommended]

How much exercise per muscle group depends on various factors. In general, a person should complete two sets of activities for each muscle group and train each muscle group twice a week. Beginners who are just starting to work out should begin with one or fewer exercises for body parts like chest, back, shoulders, biceps, triceps, trapezius, abs, quads, low back, hams, and calf. After one or two weeks, beginners can perform two sets for each part. You need to make sure you are training all large muscle groups. If beginners want to increase exercise volume, it’s best to split their workout routines.

How many exercises per muscle group

Upper body exercises should get performed on Mondays, Wednesdays, and Saturdays, lower body exercises on Tuesdays, Thursdays, and Fridays, and rest on Sunday. If you want to do 10-20 sets per muscle group per week, splitting it up into two sessions can help you stay fresh, prevent over-training, and get a better outcome.

How many muscle groups are there in the body?

There are 600 muscles in your body, but there are 12 muscle groups that should get targeted in your workout routine along with targeted exercises

  • Trapezius (targeted exercise include overhead press, face pulls, upright rows, etc.)
  • Shoulders (targeted exercise include handstand, wall pushups, etc.)
  • Chest (targeted exercise include pushup, cable cross overs)
  • Back (targeted training include pushups, deadlifts, back extension)
  • Abs (targeted training includes crunches and planks)
  • Triceps ( skull crushers, press downs, and overhead triceps extensions)
  • Biceps (targeted exercise includes dumbbells curls)
  • Forearms (activity have wrist curls)
  • Glutes (exercise includes booty band lateral walks, fire hydrants)
  • Quads (practices include squats and curtsy lunge)
  • Hamstrings (exercise include stiff-legged deadlift etc.)
  • Calves (exercises include standing and sitting calf raises)

What science says about exercise per muscle group?

Over the past decade, researchers have done their job investigating how exercise and volume training plays a vital role in increasing size and strength.

Two or three sets per exercise work better than a single set of practices and are more appropriate if you want to get stronger.

Four or fewer sets of exercise per muscle group per week can work for hypertrophy (muscle growth)

Frequency of exercise

How many exercises per muscle group do you need to do per session? For example, if you work out only one day of the week, you have to do them all in one session, but if you do three days a week, you can divide the number of exercises per body part according to your goal.


Although people tend to focus more on muscle group exercises and forget that our body functions as a unit, when a person lifts an object or climbs stairs, our body recruits many muscles to perform the task. Rather than focus on muscle groups, one can focus on body movement patterns such as horizontal push and pull vertical inspiration, hurt knee, and dominant movement. These exercises count as productive exercises in which you will be training every single muscle in your body.


There isn’t a magical equation to help you find how many sets and reps of your exercise are suitable for your muscle group because it depends on your body type and fitness level. There are plenty of fitness gurus that put a certain amount of sets and reps because that’s what is best for them. To determine what exercises are best for you to get out there and get after that.    

But it doesn’t have to be complex. According to one research, even doing fewer than five sets per activity each week will help you gain muscle. So get started and fine-tune your strategy as you go!

Disclaimer: This article is for informational purposes depending upon science facts and experiences and is not a substitute for advice from professional healthcare.


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