What is a good weekly volume?

Research suggests 10–20 working sets per muscle group per week for hypertrophy. Volume tolerance is highly individual — start lower and add gradually.

Should I count warm-up sets?

No. Only working sets (above ~60% of 1RM) count toward training volume. Warm-ups condition the joint but don't drive muscle growth.

Workout Volume Calculator

Quick answer: Enter sets, reps, and weight for each exercise — see total volume in lbs.

Track total volume (sets × reps × weight) across every exercise in your workout. Volume is the most reliable predictor of muscle growth — consistently increasing it over time drives progressive overload.

Last reviewed: April 2026Report an error

Sets

Reps

Weight (lbs)

Total Volume

14,740 lbs

Total volume across 3 exercises: 11 sets, 108 reps, 14,740 lbs lifted.

Total volume

14,740 lbs

Total reps

108

Total sets

How to Use This Workout Volume Calculator

1Enter sets, reps, and weight for each exercise (one row per movement).
2Click + Add exercise for additional movements.
3Read total volume, total reps, and total sets across the workout.

Frequently Asked Questions

: Research suggests 10–20 working sets per muscle group per week for hypertrophy. Volume tolerance is highly individual — start lower and add gradually.
: No. Only working sets (above ~60% of 1RM) count toward training volume. Warm-ups condition the joint but don't drive muscle growth.

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Workout Volume Calculator

How to Use This Workout Volume Calculator

Frequently Asked Questions

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