Calculator
Weekly Volume Calculator
Multiply sets per session by sessions per week, and see whether you're under-dosed, optimal, or piling on junk volume.
Weekly Volume Calculator
Total hard sets per muscle per week, scored against evidence-based ranges.
Count hard sets only — within 1–3 reps of failure.
Weekly volume
8hard sets / week
Likely too lowBelow the minimum effective volume for most lifters. Aim for at least 10 hard sets per muscle per week.
Reference ranges
- Below threshold< 10 sets
- Optimal10–20 sets
- High (advanced only)20–25 sets
- Likely junk> 25 sets
Read the article
The full explanation behind this calculator, with sources.
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