Tools/Workout Volume Calculator
Workout Volume Calculator
Training volume — the total number of hard sets per muscle group per week — is one of the primary drivers of hypertrophy. Research by Dr. Mike Israetel and others suggests that most people need 10–20 direct sets per muscle group per week for optimal growth. Enter your current weekly set counts below to see where you stand and identify any imbalances in your program.
Enter direct sets per muscle group per week. Include all exercises that primarily target each muscle.
About training volume
Minimum Effective Volume (MEV): The least amount of volume needed to make progress. Generally 8–10 sets/week depending on the muscle group and training experience.
Maximum Adaptive Volume (MAV): The range in which you are generating maximum hypertrophic stimulus. Roughly 10–20 sets/week for most individuals.
Maximum Recoverable Volume (MRV): The point above which more volume produces diminishing returns and recovery is compromised. Highly individual — reduce volume if performance is declining week to week.
These landmarks increase as you gain experience and should be progressively overloaded over a mesocycle (4–8 weeks) before taking a deload.