What counts as a hard set?

A working set close enough to failure to matter for the target muscle, usually not warm-ups or easy technique work.

Is volume load better than weekly sets?

They answer different questions. Volume load tracks workload; hard sets are often clearer for hypertrophy planning.

Should indirect sets count?

Sometimes, but this calculator keeps direct muscle-group assignment explicit so the user controls the judgment.

Training Volume Calculator

Calculate weekly volume load, hard sets, reps and muscle-group set totals for strength and hypertrophy training.

Exercises this week

Enter exercises, sets, reps and load to total volume load and hard sets.

Exercise	Muscle group	Sets	Reps	Load (lb)	Volume load
					5,600
					1,950
					4,960
					—

Total volume load

12,510 lb

Hard sets

Total reps

118

Muscle group volume analysis

Approximate comparison against weekly hard-set landmarks

sets per week

Below growth range

Volume landmarks do not replace coaching or medical advice. If pain, injury, recovery drop-off or medical limits appear, reduce load and get qualified guidance.

Volume by muscle group

Muscle group	Sets	MEV	MAV	MRV	Status
Chest	7	10	16	22	Below growth range
Back	7	10	18	25	Below growth range

Calculate weekly training volume

English training-volume intent splits into volume load and hard-set tracking. This page supports both: total load from sets, reps and weight, plus weekly set counts by muscle group.

v o l u m e l o a d = se t s \times r e p s \times l o a d

Calculate per exercise, then sum across the week.

Hard sets vs tonnage

Hard sets are useful for hypertrophy planning when sets are close enough to failure.
Volume load is useful for workload trends, but it does not equal muscle stimulus by itself.
Recovery, exercise choice, range of motion and technique still matter.

Frequently Asked Questions

Sources and References

Calculations are based on the listed reference sources. Links open in a new tab.

Updated: June 2, 2026

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