Training Volume Calculator
Estimate weekly set ranges per muscle group based on experience and goal.
Training profile
Fill out the form to see your weekly set range
How Much Volume Per Muscle Group?
Most research suggests that 10–20 hard working sets per muscle group per week is a practical range for most people. The right number within that range depends on experience, recovery, exercise selection, and effort level. 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 a sustainable, productive volume range. Read more in our training volume guide.
Weekly Volume Recommendations by Muscle Group
| Muscle Group | Minimum (MEV) | Target (MAV) | Maximum (MRV) |
|---|---|---|---|
| Chest | 10 | 16 | 22 |
| Back | 10 | 16 | 22 |
| Shoulders | 10 | 16 | 22 |
| Biceps | 5 | 8 | 11 |
| Triceps | 5 | 8 | 11 |
| Quadriceps | 10 | 16 | 22 |
| Hamstrings | 10 | 16 | 22 |
| Glutes | 10 | 16 | 22 |
| Calves | 10 | 16 | 22 |
| Abs | 10 | 16 | 22 |
Note: These are weekly sets. Every muscle gets the same target, because the volume studies give one dose-response, not a number per muscle. Biceps and triceps show direct sets only. Rows and pull-downs already count as half a set for the biceps, and presses do the same for the triceps (Pelland et al., 2026). That assumes your rows and presses sit in the same range; row less, and your biceps need more curls. Split the sets over the sessions that train each muscle.
Understanding Training Volume
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 Needs Intensity
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 the volume landmark terms from Dr. Mike Israetel:
- MEV - Minimum Effective Volume: The least amount needed to make progress
- MAV - Maximum Adaptive Volume: The typical productive range for most people
- MRV - Maximum Recoverable Volume: The most you can do while still recovering
The set counts are the calculator's own ranges, built on these studies. Schoenfeld, Ogborn and Krieger (2017) pooled 15 studies: more weekly sets meant more muscle growth. Pelland et al. (2026) analyzed 67 studies with 2,058 people. Growth kept rising with weekly sets, with diminishing returns. Counting indirect sets as half a set predicted the results best.
The target is the middle of a range, not a proven best number. In Pelland's model, detectable growth started at about 4 weekly sets. Between 11 and 18 sets, each further detectable gain took about 8 or 9 more sets. The studies measured quads, hamstrings, chest, front delts, traps, biceps and triceps, and lasted about 10 weeks on average. Numbers for other muscles borrow the same curve, and few studies went past about 25 weekly sets.
Volume Guidelines by Experience
| Level | MEV | MAV | MRV |
|---|---|---|---|
| Beginner | 8 | 12 | 16 |
| Intermediate | 10 | 16 | 22 |
| Advanced | 12 | 20 | 28 |
Frequently Asked Questions
How do I know if my volume is too high?
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.
Should all muscle groups have the same volume?
Mostly yes. The volume studies give one dose-response, not a separate number per muscle, so this calculator gives every muscle the same weekly target. Direct arm work is the exception. Rows and pull-downs train the biceps and presses train the triceps, and those sets count as half a set (Pelland et al., 2026). So arms need about half as many direct sets.
How often should I increase volume?
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.
What is a deload and when should I do it?
A deload is a planned reduction in training volume (typically 40-50%) to allow recovery. Schedule deloads every 4-8 weeks, or when you notice accumulated fatigue affecting performance.
Does training volume include warm-up sets?
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.
Common Volume Mistakes
- Counting warm-up sets: Only count working sets performed near your target intensity. Warm-ups don't count toward weekly volume.
- More is not always better: Training above your MRV (maximum recoverable volume) causes regression, not growth. Start at the low end and increase gradually.
- Ignoring recovery capacity: Sleep, nutrition, and stress affect how much volume you can handle. Adjust volume to your life, not just theory.