Workout Volume Calculator
Add your exercises to calculate total tonnage and see a per-muscle-group volume breakdown with optimal hypertrophy ranges.
About Training Volume
Optimal Sets Per Muscle Group
Current research suggests 10-20 sets per muscle group per week is the optimal range for hypertrophy. Beginners benefit from the lower end, while advanced lifters may need more volume to continue progressing. Going above 25 sets often produces diminishing returns and excessive fatigue.
Tonnage (Sets x Reps x Weight)
Tonnage is the total weight moved in a session, calculated as sets × reps × weight for each exercise. While tonnage is a useful metric for tracking progressive overload over time, sets per muscle group is a better predictor of hypertrophy.
Primary vs Secondary Volume
Muscles that are the primary movers in an exercise receive full volume credit (1 set = 1 set). Secondary muscles (e.g., triceps during bench press) receive half credit (1 set = 0.5 sets). This calculator accounts for both to give you an accurate picture of your total muscle group stimulus.