Strength
Strength
Hypertrophy
Volume
Training Volume Calculator
🧮 About this calculator
Calculates total weekly training volume (sets * reps * weight) for a lift or muscle group. Volume is the primary driver of hypertrophy.
Inputs
📘 Formula & explanation
Weekly volume = sets * reps * weight * sessions/week
Volume = total work done on a lift per week. For hypertrophy, aim for 10-20 hard sets per muscle group per week.
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Apply this to your training
Use the result to pick or adjust a workout plan, or browse the exercise library.