Workout Volume Calculator
Workout volume can be described in several ways. This calculator focuses on weekly hard sets for one muscle group because that is easy to track and useful for planning resistance training.
What counts as a hard set?
A hard set is a challenging working set performed with sound technique and reasonably close to the point where another repetition would be difficult. Warm up sets normally do not count. A compound movement can train several muscles, but the primary mover usually receives the strongest stimulus.
How to use weekly volume
More is not automatically better. The useful amount depends on training experience, exercise selection, effort, frequency, sleep, nutrition, and recovery. Start with a manageable amount, track strength and repetitions, then adjust gradually.