Training Volume Calculator
Add your exercises, sets, reps and weights to see your total training volume (tonnage) and how many hard sets each muscle gets per week, then compare with the ranges linked to muscle growth.
Training volume load is calculated as Sets × Reps × Weight lifted. Sports science meta-analyses (Schoenfeld et al., 2017) demonstrate that 10 to 20 hard working sets per muscle group per week yields optimal hypertrophy.
Exercise Log (5 exercises)
| Exercise | Muscle Group | Sets | Reps | Weight (kg) | Volume | Action |
|---|---|---|---|---|---|---|
| 2,400 kg | ||||||
| 1,008 kg | ||||||
| 3,200 kg | ||||||
| 2,700 kg | ||||||
| 2,400 kg |
Total Training Tonnage
Session Volume Load17 total sets · 160 total reps
Muscle Group Volume & Hypertrophy Status (10–20 weekly sets guideline)
| Muscle Group | Sets | Volume Load | Hypertrophy Status | Guidance |
|---|---|---|---|---|
| Chest / Pectorals | 6 sets | 3,408 kg | Low / Maintenance (<10) | Maintenance or low volume range (<10 weekly sets). |
| Quadriceps | 4 sets | 3,200 kg | Low / Maintenance (<10) | Maintenance or low volume range (<10 weekly sets). |
| Back / Lats & Traps | 4 sets | 2,400 kg | Low / Maintenance (<10) | Maintenance or low volume range (<10 weekly sets). |
| Hamstrings | 3 sets | 2,700 kg | Low / Maintenance (<10) | Maintenance or low volume range (<10 weekly sets). |
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Clinical Equations
WHO, CDC, ACSM & Mifflin-St Jeor
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How to use Training Volume Calculator
- 1Add exercises with their corresponding target muscle group.
- 2Input your working sets, reps per set, and weight lifted.
- 3Review your total session tonnage and muscle group volume balance.
How to manage training volume
Volume is the primary driver of muscle hypertrophy up to the point of recovery capacity. Beginners thrive on 8–10 sets per muscle weekly, while intermediate and advanced lifters benefit from 12–20 sets.
Frequently Asked Questions
How many sets per muscle per week to build muscle?
Research suggests about 10 to 20 hard sets per muscle per week for most people.
How do you calculate training volume?
Sets × reps × weight for each exercise, then add them up.
Can too much volume slow progress?
Yes, if you can't recover. Increase by 1 to 2 sets per muscle per week at most.
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Scientific Sources & Evidence
- World Health Organization (WHO) — Body Mass Index Classification
- CDC Growth Charts — BMI-for-age LMS Percentiles
- Mifflin et al. (1990) — Basal Metabolic Rate Predictive Equations
- NICE Guideline NG246 — Identification and Management of Overweight and Obesity
- American College of Sports Medicine (ACSM) — Exercise Testing & Prescription
- European Food Safety Authority (EFSA) — Dietary Reference Values for Water