Weekly training volume calculator
Add up the sets per muscle group across the week and see whether your volume sits inside the reference range for hypertrophy.
Count only working sets Set A set is a block of continuous repetitions performed before a rest period.
Weekly volume per muscle group
8 sets
Below the rangeFor many levels, this volume may be low. If stimulus and progress are missing, raise it gradually.
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Terms used in this calculator
These concepts show up in the math and help you read the result with more context.
- Training volume
- Training volume is the amount of work performed, usually measured in sets per muscle group per week.
- Set
- A set is a block of continuous repetitions performed before a rest period.
- Hypertrophy
- Hypertrophy is the increase in muscle size in response to strength training and adequate recovery.
Why volume is counted per week
For hypertrophy, what matters most is not how many sets you do in a single session — it's how many sets per muscle group you accumulate across the whole week.
The most commonly used reference range sits between 10 and 20 weekly sets per muscle group. Less can work for beginners; more can make sense for advanced lifters, as long as recovery keeps up.
How to use the result
Add up the sets for the same muscle group across every session in the week. Remember that muscles also work indirectly in other exercises: triceps work in presses, biceps in pulls.
If volume is low and stimulus is missing, raise it gradually. If it is high and performance drops, pull it back. Good volume is the volume you can sustain with quality and progression.
Sources and references
- Source: Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. J Sports Sci, 2017. — Journal of Sports Sciences (PubMed)
Reviewed by the SelfShapeAI research team.
Frequently asked questions
How many sets per muscle per week are ideal?
For hypertrophy, the most used reference is 10 to 20 weekly sets per muscle group. The ideal number varies with your level, your recovery and how the volume is spread across the week.
Do warm-up sets count toward volume?
No. Count only working sets, done with effort close to what actually drives adaptation. Light ramp-up sets don't go into the count.
Should I count indirect work for a muscle?
It's worth considering. Biceps and triceps already get volume from pulls and presses. Counting only direct sets can underestimate the real work those groups receive.
Keep reading
Take the math into your training
SelfShapeAI builds the plan, logs your loads and adjusts volume with context — so you don't have to run the numbers by hand.
