Training Volume Calculator
Sets, reps and volume loadRuns locally · nothing uploaded
ExerciseMuscleSetsRepsWeight (kg)
Volume load (weight × reps)
7,140 kg
Total sets
13
Total reps
97
Average load per rep
73.6 kg
Volume by muscle group
| Muscle | Total sets | Total reps | Volume load (weight × reps) |
|---|---|---|---|
| Chest | 4 | 32 | 2,240 kg |
| Back | 4 | 40 | 2,400 kg |
| Legs & glutes | 5 | 25 | 2,500 kg |
Research suggests 10+ hard sets per muscle per week builds more muscle than fewer; add up your sessions for the week to compare.
Also works as:training volume calculatorvolume loadsets per muscle per weekworkout tonnage
How to use
- 1Add a row per exercise and choose the muscle group.
- 2Enter sets, reps and weight.
- 3Read total volume and sets per muscle.
FAQ
How is volume calculated?
Sets × reps × weight. 5 × 5 squats at 100 kg = 2500 kg.
How many sets per muscle per week?
A 2017 meta-analysis by Schoenfeld et al. found 10+ weekly sets per muscle produced more growth than fewer.
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