Calculate optimal weekly training volume per muscle group
Fill out the form to see your optimal training volume
Most people need 10-20 sets per muscle group per week for optimal growth. The exact number depends on your training experience, recovery capacity, and goals. See our complete training volume guide for detailed recommendations.
Research consistently shows that higher training volumes lead to greater muscle growth—up to a point. Beyond that point, you accumulate fatigue faster than you can recover, and progress stalls or reverses. The key is finding your personal "sweet spot." Read more in our training volume guide.
| Muscle Group | Minimum | Optimal | Maximum |
|---|---|---|---|
| Chest | 10 | 14-20 | 22 |
| Back | 10 | 14-22 | 25 |
| Shoulders | 8 | 12-18 | 20 |
| Biceps | 6 | 10-14 | 18 |
| Triceps | 6 | 10-14 | 18 |
| Quadriceps | 8 | 12-18 | 22 |
| Hamstrings | 6 | 10-16 | 18 |
| Calves | 8 | 12-16 | 20 |
Note: These are weekly sets. Divide by 2-3 for per-session volume based on your training frequency.
Training volume refers to the total amount of work performed, typically measured as sets per muscle group per week. Research shows that volume is one of the primary drivers of muscle growth (hypertrophy) and strength gains.
Volume without proper intensity is wasted effort. Use our 1RM Calculator to determine your training weights, then apply appropriate percentages (70-85% for hypertrophy, 85-95% for strength) to make every set count.
The calculator uses research-informed volume landmarks developed by Dr. Mike Israetel:
| Level | MEV | MAV | MRV |
|---|---|---|---|
| Beginner | 6-8 | 10-12 | 14-16 |
| Intermediate | 8-10 | 14-18 | 20-24 |
| Advanced | 10-12 | 18-22 | 26-30 |
Signs of excessive volume include: persistent fatigue, declining performance, joint pain, poor sleep, and lack of motivation. If you experience these, reduce volume by 20-30% for 1-2 weeks.
No. Larger muscle groups (back, legs) typically need more volume than smaller ones (biceps, triceps). Some muscles also recover faster than others.
Add 1-2 sets per muscle group every 2-3 weeks if you're recovering well. After reaching MRV, deload and start a new mesocycle at MEV.
A deload is a planned reduction in training volume (typically 40-50%) to allow recovery. Schedule deloads every 4-6 weeks, or when you notice accumulated fatigue affecting performance.
No. Training volume only counts "working sets"—sets performed at a challenging weight close to failure. Warm-up sets (light weights, easy reps) don't count toward your weekly volume.
Use our other calculators to fine-tune your workouts.
Rest Period Calculator