Upper/Lower volume tracker
Log weekly hard sets by muscle for a classic Upper A/B + Lower A/B week. We flag totals below ~10 or above ~20 sets per muscle group.
How it works
- Enter hard sets for each muscle on Upper A, Upper B, Lower A, and Lower B.
- Weekly totals sum both days for that muscle.
- Status flags under (<10), on target (10–20), or over (>20).
Enter hard working sets for each Upper/Lower day. Weekly totals are flagged against a common hypertrophy guideline of roughly 10–20 hard sets per muscle group per week.
Upper days
| Muscle | Upper A | Upper B | Weekly | Flag |
|---|---|---|---|---|
| Chest | — | Enter sets | ||
| Back | — | Enter sets | ||
| Shoulders | — | Enter sets | ||
| Biceps | — | Enter sets | ||
| Triceps | — | Enter sets |
Lower days
| Muscle | Lower A | Lower B | Weekly | Flag |
|---|---|---|---|---|
| Quads | — | Enter sets | ||
| Hamstrings | — | Enter sets | ||
| Glutes | — | Enter sets | ||
| Calves | — | Enter sets |
Questions
- What counts as a hard set?
- Working sets taken reasonably close to failure. Warm-ups usually do not count toward weekly hypertrophy volume.
- Why 10–20 sets per muscle per week?
- Many hypertrophy guidelines land in that ballpark for intermediate trainees. Beginners may progress with less; advanced lifters sometimes need more. Treat the flag as a prompt, not a rule.
- How should I use Upper A/B and Lower A/B?
- Enter the hard sets you plan (or already did) on each day. Weekly totals sum A + B for that muscle group.
- What if a muscle is flagged under or over?
- Under suggests adding a set or two across the week. Over suggests trimming junk volume or reducing overlap from compound lifts.
OptaFit tools provide general estimates only. They are not medical, dietary, or fitness advice. Talk to a qualified professional before changing your diet or training.