Weight Training Volume & Load Calculator
Calculate your weekly training volume, progressive overload targets, and check whether your volume is in the hypertrophy-optimising range for each muscle group.
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Training Volume Guide
What do I need to know about Training Volume Defined?
Total volume = sets × reps × weight. A simpler measure for comparing between workouts or tracking progress over time. However, for hypertrophy programming, sets per muscle group per week (weekly hard sets) is the primary metric — the weight and reps matter less than the number of quality sets taken close to failure. Volume landmarks (Dr Mike Israetel, Renaissance Periodization): MEV (Minimum Effective Volume): the least volume needed to see any progress. Typically 6-10 sets per week for most muscle groups, though this varies by individual training experience and genetics.
What do I need to know about Optimal Rep Ranges?
The evidence on rep ranges for hypertrophy: a wide range (6-30 reps) can produce similar muscle growth when taken close to failure. Lower reps (1-5): best for strength, some hypertrophy. More central nervous system fatigue. Higher reps (15-30): good for hypertrophy, less joint stress, but metabolically demanding. Most practitioners use 6-20 reps as a practical middle ground. The most important factor: proximity to failure. 3 sets of 10 taken to 2 reps from failure produces more muscle growth than 3 sets of 10 leaving 6 reps in the tank, since proximity to failure — not the specific rep range — is the primary driver of hypertrophy.
What do I need to know about Progressive Overload?
Progressive overload is the fundamental principle of strength training: consistently increase the demand on muscles over time. Methods (in rough order of evidence for hypertrophy): more weight (same reps). More reps (same weight). More sets (same weight and reps). Better form or range of motion. Shorter rest periods. Higher effort (closer to failure). Double progression: pick a rep range (e.g. 8-12). When you hit the top of the range for all sets, add weight next session. Example: bench press at 8 reps for 3 sets — once all 3 sets reach 12 reps at the same weight, increase the weight slightly and drop back down to the bottom of the rep range.
What should I know about Training Frequency?
Evidence suggests training each muscle group 2-3 times per week produces more hypertrophy than 1 time per week (bro split) for the same total weekly volume. The mechanism: spreading volume across more sessions allows higher quality sets (less fatigue per session). Total 12 sets/week: once per week (12 sets in one session): difficult to maintain quality in sets 9-12 after accumulated fatigue. Twice per week (6 sets per session): all 12 sets done with high effort and quality. Training splits: push/pull/legs and upper/lower are both popular ways to organise higher-frequency training weeks around this principle of quality across all working sets.