Training Volume Calculator
How many sets per muscle should I do a week? Add the exercises in your programme and how many sets you do, and this free calculator counts weekly hard sets for every muscle group against the 10–20 set range. No sign-up.
Add every exercise in your week and how many hard sets you do of it in total (sets per session × sessions per week).
Weekly sets per muscle
Enter sets for at least one exercise to see your breakdown.
How to use the training volume calculator
Add each exercise in your training week with its total weekly sets (sets per session × sessions per week). Each set counts as one set for the main muscles worked and half a set for the muscles that assist.
The breakdown shows every muscle group against the 10–20 weekly set range most research points to for growth, and flags the muscles you’re under-training or overloading.
Frequently asked questions
For most people, 10–20 hard sets per muscle per week is where growth is best. Fewer than about 6 tends to maintain muscle rather than build it.
A working set taken close to failure, within about 0–3 reps. Warm-up sets and easy sets don’t count towards weekly volume.
Compound lifts train more than one muscle. A bench press set mainly trains chest, with triceps and shoulders helping, so it counts as one chest set and half a set for each of those.
No. Returns shrink past around 20 sets a week while fatigue keeps climbing. If you’re progressing on less, there’s no need to add more.
Your volume, counted for you.
Log your workouts in SYNCT and see the volume you’re actually doing each week, not the volume you planned.
