Weightlifting Volume Calculator
Track your weekly training volume per muscle group
Calculator
Calculate Training Volume
Enter your exercises to calculate weekly volume per muscle group.
Frequently Asked Questions
How many sets per muscle group per week?
Research suggests 10-20 sets per muscle group per week for optimal growth in trained individuals. Beginners can grow with as few as 6-10 sets. Start at 10 and increase by 1-2 sets per week if you recover well. More is not always better.
Weightlifting Volume Calculator
Calculate weekly training volume and tonnage per muscle group.