Training volume is a crucial factor whether your goals are muscular endurance, strength, or hypertrophy. Programming guidelines vary regarding load, recovery time, and the number of sets and reps. However, one consistent factor, regardless of the goal, is that training volume, rather than frequency, is what matters.

Muscular strength and hypertrophy gains depend on the number of weekly sets. This has been found to be more important than training frequency or a specific number of exercises. 

That said, if you are deciding how many exercises per muscle group you should do,

studies indicate 1–3 exercises. Research shows this range is sufficient to obtain muscular adaptations.  

Now that we’ve covered exercise quality, you may be wondering, how many sets and reps should I do? Let’s take a look at programming recommendations for each specific training goal.

How Many Exercises Per Muscle Group Should You Do?

Training Goals

To address the question of how many exercises per muscle group should be performed, we need to determine training goals. Specific resistance training goals require different programming guidelines.

Gains in hypertrophy generally necessitate a higher training volume than increases in muscular strength or endurance. The desired extent of muscle mass, strength, or endurance increase also impacts the number of exercises, sets, and reps. More significant gains will require a more extensive training volume, generally resulting in more exercises per muscle group.

Strength Training

Resistance training for strength gains involves performing exercises with a high load and a low training volume. The recommended volume for strength training is 3–4 sets of 1–5 reps at 80%–100% of one repetition maximum, or 1RM. Guidelines for older adults lower the intensity to 51%–69% 1RM with 2–3 sets of 7–9 reps.

One study found strength improvements with just three 13-minute workouts per week for 8 weeks. Participants got results by performing 1–2 exercises per major muscle group. Beginners and those seeking functional strength can improve with one exercise per muscle group per workout.

An eight-week study on athletes showed one exercise per muscle group can increase bench press and squat 1RM. High-intensity, low-volume training can help experienced and untrained exercisers improve maximal strength.

Hypertrophy

Research has shown that improvements in hypertrophy come from high-load and high-volume training methods. However, studies found that the necessary training volume varied by muscle group. The quadriceps required 10 weekly sets, while the biceps needed only 4–6 weekly sets to produce hypertrophy.

To address the question “How many sets per muscle group should I do?” the recommendations range from 10–20 weekly sets. Training guidelines indicate that lifting 4–6 sets and performing 8–12 reps is highly effective for increasing muscle mass. Performing a total of 12–20 sets per muscle group each week is considered optimal for improving hypertrophy in men.

Following these guidelines, muscle mass increases can be achieved with 2–3 exercises per muscle group, performing 4–6 sets per exercise. Even doing one exercise three times a week with six sets per exercise could produce hypertrophy.

Endurance Training

Programming recommendations for muscular endurance focus on low loads with high repetitions. Results can be reached with 15 reps lifting below 60% of 1RM. Similar to strength gains, endurance improvements can be achieved with short workouts of one to two exercises per muscle group.

One study showed that single-set training was the most efficient method for increasing back muscle endurance. Another study on cross-country skiers found that low-resistance, high-repetition training improved upper-body endurance. This tells us endurance improvements can be made with a low-resistance, high-repetition single-set. 

Other Factors To Consider

While training volume is a key factor, the number of exercises, sets, and reps aren’t the only considerations. Other important aspects of resistance training, like workout type, exercise frequency, and recovery time, impact results. Exercise recommendations also vary by fitness level, age, and gender.

Fitness Level

Training volume and intensity differ by fitness level and resistance training experience. Optimal programming will vary among beginners, experienced weightlifters, and athletes. Additionally, those with health conditions like heart disease or joint issues may have unique considerations.

Absolute beginners can typically see an increase in strength, endurance, and muscle mass from low-volume training. Working out three times weekly and performing one exercise per muscle group per workout can lead to improvements. Because non-exercisers don’t stress their muscles, they respond to any new stress placed on them.

One study on untrained men found no differences in gains whether participants performed high, moderate, or low-frequency training.

The principle of progressive overload states that muscles need incremental increases in load over time for ongoing adaptation. Once the muscles become used to the training load, they stop adapting. To avoid plateaus and continually improve, certain people may need more exercises, sets, or reps.

This is why experienced lifters often train at high volumes and intensities, with 2–3 exercises of 3–6 sets per muscle group. Well-trained athletes or weightlifters may employ other training styles to increase intensity or volume without adding extra exercises. For example, drop sets, supersets, or eccentric training can increase the challenge without increasing workout duration.

Dropsets involve multiple sets with decreasing weight. Supersets involve performing two exercises back to back with little to no rest in between. Eccentric training extends the lengthening phase of the exercise. 

Age

Due to physiological changes that happen as we grow older, age is an important factor in determining optimal training volume. High-intensity training may not be suitable for some older adults, and studies show it isn’t necessary. Low-intensity training with a sufficient training volume can improve strength and hypertrophy in older people.

Furthermore, older adults often seek to gain functional strength rather than build maximal strength and hypertrophy. These goals can be met with different programming guidelines. Research shows moderate- to low-volume training at low intensities can prevent age-related muscle loss in older people.

Single-set resistance training can improve upper- and lower-body strength in older women. A study found a single exercise performed thrice weekly led to strength and size gains in the quadriceps. One exercise per muscle group performed at a low intensity with high repetition can be sufficient for muscular gains.

Workout Split

A workout split is a great way to organize a high-volume resistance program to avoid long training sessions. It allows you to concentrate the training volume on specific muscles each workout. It also gives each muscle group adequate recovery time between workouts.

Split routines are advantageous for hypertrophy training due to the training volume concentration. By focusing on specific muscles, each session allows adequate time to execute multiple exercises and sets per muscle group.

Workout splits can range from 3–6 days a week, divided into opposition muscle groups or upper and lower body. In a single session, you can target each muscle with 2–3 exercises and 2–6 sets per group.

Training Frequency

Training frequency isn’t as significant as training volume. Studies show that a high training frequency isn’t necessary to get results. The total weekly volume is more important than the number of training days.

One study showed minimal difference in hypertrophy gains whether training one, two, or three times weekly. Another study found performing four sets per muscle group each week was sufficient to improve muscular strength. When the weekly training load and volume are equal, the frequency is not significant.

Completing nine 15-minute mini-sessions was found to produce similar results as three 45-minute weekly workouts. Performing 1–3 exercises per muscle group to reach a total of 12–20 weekly sets is ideal. Whether it is 2–3 full body workouts or a multi-day work split, the gains will be similar.

How To Maximize Your Routine

• Rest between sets is a significant aspect of resistance training programming. Research demonstrates that the minimal rest duration between sets is two minutes. This was found to be effective with both older adults and young adults.
• Muscle recovery time between workouts is crucial to promote gains and decrease the risk of injury and overtraining. General recovery recommendations are 48–72 hours between workouts. Power-oriented training was found to require less than 48 hours, while strength-orientated training needed over 48 hours. Split routines are beneficial as some muscles can rest on days that other muscles are worked on. This system permits high training volume with 2–3 days of rest per muscle group.
• Use progressive overload principles to increase exercise sets, reps, and load. If you can perform two repetitions beyond the intended goal in two successive workouts, the load can be increased. Load increases are incremental from 0.5–2kgs.
• Enhance muscular adaptations by using both single- and multi-joint exercises. Exercises can be sequenced in any order.
• Progress hypertrophy training exercises with advanced training techniques like drop sets, or eccentric training. These methods can increase intensity without extending workout time.
• Consuming an adequate amount of high-quality protein aids in building muscle from exercise. Studies show that 1.2 kg per kilogram of body weight is ideal for building muscle mass. 

Sample Routine For You

Training for hypertrophy requires high-volume training. This is best accommodated by a multi-day split routine.

Here is a sample four-day split routine for hypertrophy with two exercises per muscle group for each workout. The weekly training volume per muscle group ranges from 12–20 sets.

Perform four sets of each exercise with 8–12 repetitions at 70%–80% of your 1RM. The exercises can be performed in four consecutive sets with 60–120 seconds rest between sets.

I recommend performing the exercises in opposing muscle group supersets with a 30–60-second rest between sets. This makes the training session more efficient.

Day 1: Upper Body

• Dumbbell chest press.
• Cable lat pulldown.
• Dumbbell chest flies.
• Dumbbell skull crushers.
• Bent over dumbbell row.
• Dumbbell bicep curl with shoulder press.
• Tricep cable extensions.
• Dumbbell lateral to front raise combination.

Day 2: Lower Body & Core

• Dumbbell goblet squats with calf raises.
• Russian twists.
• Walking dumbbell lunges.
• V-ups.
• Dumbbell cossack squats.
• Hip dip planks (30–60 seconds).
• Cable hip abductions.
• Back extensions.

Day 3: Rest

Day 4: Upper Body

• Pull-ups.
• Cable chest flies.
• Dumbbell reverse flies.
• Dumbbell hex press.
• Dumbbell preacher curls.
• Tricep cable push-downs.
• Cable face pulls. 
• Cable hammer curls.

Day 5: Lower Body & Core

• Curtsy lunges.
• Reverse curls.
• Dumbbell bench glute bridge.
• Side planks (30–60 seconds per side).
• Seated calf raises. 
• Dumbbell deadlifts.
• Dead bug.

Days 6 & 7: Rest

Conclusion

To answer the question, “How many exercises per muscle group?”, you can achieve muscular adaptations with 1–3 exercises. Optimal programming recommendations vary with training goals, age, and fitness level.

Endurance and strength increases may be reached with as little as one exercise per muscle group. Hypertrophy increases are possible with single sets. Big hypertrophy gains sit at the higher end of the range at 2–3 exercises per muscle group.

Untrained populations can gain muscular endurance, strength, and mass with a single exercise per muscle group. Higher training volumes are more effective for trained weightlifters and athletes.

Consider these factors and the concept of progressive overload when programming your weekly resistance training program.

Frequently Asked Questions