Workout Volume Calculator

Calculate your total training volume (tonnage) to optimize muscle growth and strength gains. Track sets, reps, and weight across exercises with evidence-based volume recommendations.

Volume = Sets × Reps × Weight - The fundamental metric for quantifying training stress and progression (González-Badillo & Sánchez-Medina, 2010).

Exercise Data

Timeframe

Single Session Weekly Total Monthly Total

Use Imperial Units (lbs)

Exercise 1

Exercise Name

Sets

sets

Reps

reps

Weight

Understanding Training Volume

Training volume, typically calculated as sets × reps × load, is one of the most important variables for driving muscle hypertrophy and strength adaptations (Schoenfeld et al., 2017). Systematic tracking of volume allows for progressive overload and optimal program design based on individual recovery capacity.

Volume Metrics Explained

📊 Volume Load (Tonnage)

Sets × Reps × Weight - total mechanical work performed

🔢 Set Volume

Total number of sets - primary driver of hypertrophy adaptations

⚡ Intensity

Average load relative to 1RM - affects strength vs. endurance adaptations

📈 Progressive Overload

Systematic increase in volume over time drives continued adaptation

Volume Guidelines by Goal

Goal	Weekly Sets per Muscle	Rep Range	Intensity
Hypertrophy	10-20+ sets	6-20 reps	65-85% 1RM
Strength	5-10 sets	1-6 reps	85-95% 1RM
Endurance	8-15 sets	15+ reps	50-70% 1RM

Progressive Overload Through Volume

Progressive overload can be achieved through multiple volume manipulations. Research shows that increasing training volume is one of the most effective methods for continued muscle growth (Baz-Valle et al., 2021), provided recovery capacity is maintained.

Volume Progression Methods

1. Linear Progression

Add weight while maintaining sets and reps

Week 1: 3×8 @ 100kg = 2,400kg

Week 2: 3×8 @ 102.5kg = 2,460kg

Week 3: 3×8 @ 105kg = 2,520kg

2. Volume Progression

Add sets while maintaining weight and reps

Week 1: 3×8 @ 100kg = 2,400kg

Week 2: 4×8 @ 100kg = 3,200kg

Week 3: 5×8 @ 100kg = 4,000kg

3. Density Progression

Maintain volume while reducing rest time

Week 1: 3×8 @ 100kg, 3min rest = 2,400kg

Week 2: 3×8 @ 100kg, 2.5min rest = 2,400kg

Week 3: 3×8 @ 100kg, 2min rest = 2,400kg

Volume Periodization

Mesocycle Structure: Gradually increase volume over 3-6 weeks, followed by a deload week at 40-60% normal volume to facilitate recovery and supercompensation.

Example: Week 1 (100%) → Week 2 (110%) → Week 3 (120%) → Week 4 Deload (60%)

Volume, Recovery, and Adaptation

Dose-Response Relationship

The relationship between training volume and muscle growth follows a dose-response curve with diminishing returns at higher volumes (Schoenfeld et al., 2017). Individual recovery capacity determines the optimal volume for each person.

Minimum Effective Volume

~8-10 sets per muscle per week for untrained

~12-16 sets per muscle per week for trained

Maximum Adaptive Volume

Individual ceiling where benefits plateau

Often 16-22+ sets per muscle per week

Maximum Recoverable Volume

Upper limit before performance declines

Highly individual and context-dependent

Recovery Indicators

✓

Performance Maintenance

Ability to maintain or increase loads session to session

✓

Subjective Recovery

Good energy, motivation, and minimal excessive soreness

⚠

Overreaching Signs

Declining performance, poor sleep, loss of motivation

Scientific References

Schoenfeld, B. J., et al. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082.
Baz-Valle, E., et al. (2021). Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review. Journal of Strength and Conditioning Research, 35(3), 870-878.
González-Badillo, J. J., & Sánchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. International Journal of Sports Medicine, 31(5), 347-352.
Israetel, M., et al. (2020). The Renaissance Periodization Hypertrophy Guide. Renaissance Periodization.
American College of Sports Medicine. (2009). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 41(3), 687-708.

Disclaimer: Training volume requirements are highly individual. Monitor recovery carefully and adjust volume based on performance, motivation, and subjective well-being.