Weekly Training Volume Calculator

Weekly training volume: how many sets per muscle group to grow

Weekly training volume is usually measured in hard sets per muscle group per week (hard sets ≈ sets taken to within 0–3 reps of failure). The meta-analysis by Schoenfeld, Ogborn & Krieger (2017, J Sports Sci) found a dose-response curve: groups training 10+ sets/week grew more than those doing under 10, with diminishing returns past ~20. Total weekly volume is the sum across all exercises hitting the same muscle, including indirect ones (e.g. rows also work biceps).

The framework popularized by Mike Israetel (Renaissance Periodization) defines three landmarks: MEV (Minimum Effective Volume, ~5–8 sets/week to retain stimulus), MAV (Maximum Adaptive Volume, ~10–20, sweet spot for hypertrophy) and MRV (Maximum Recoverable Volume, ~18–25, above which fatigue exceeds recovery). Progressive overload moves you from MEV toward MRV across a mesocycle (4–6 weeks), followed by a deload to restart the curve.

Applications

Hypertrophy programming, push/pull/legs and upper/lower splits, periodization for bodybuilders, set distribution between compounds and isolations, and adjustment for advanced lifters who need more volume than beginners (whose MAV is usually 10–12 sets).

FAQ

Does a warm-up set count? No. Only hard sets — near failure (RIR ≤ 3) — count toward volume for hypertrophy.

Is more always better? No. Beyond MRV, volume produces excess fatigue and reduces gains (junk volume). Track sleep, motivation and joint pain as proxies.

How do I count compound exercises? Schoenfeld's convention counts the full set for the prime mover. For secondary muscles (e.g. biceps in pulls) you can count 0.5–1 set depending on how close to failure you take them.