fabk

  - volume: # sets to do on each workout day of that muscle group  
  - frequency: # days between workout days of that muscle group

  muscle group,`X sets per training day`,`train every X 
  days`
  back,9,4  
  chest,9,4  
  quads,8,4  
  biceps,7,3  
  shoulder,6,4  
  abdominal,4,2  
  calf,4,5  
  anterior forearm,5,6  
  posterior forearm,5,6  

  day 1:
  chest 9
  biceps 7

  day 2:
  quads 8
  abdominal 4

  day 3:
  back 9
  calf 4
  anterior forearm 5

  day 4:
  biceps 7
  shoulder 6
  abdominal 4

  day 5:
  chest 9
  posterior forearm 5

  day 6:
  quads 8
  abdominal 4
  
  day 7:
  back 9
  biceps 7

  day 8:
  shoulder 6
  abdominal 4
  calf 4

  day 9:
  chest 9
  anterior forearm 5

  day X:
  ...