Free tool

Training Volume Calculator

Add your exercises — weight × reps × sets — and get your session tonnage and hard-set count, plus evidence-based weekly set targets per muscle group.

Session tonnage0 kg
Working sets0

Weekly hard sets per muscle

Rough evidence-based ranges for hypertrophy — working sets taken within a few reps of failure, per muscle group, per week.

Maintenance~4–6 sets
Most lifters grow well on10–20 sets
Focused specialization block20–25+ sets
Beginners can start at~8–10 sets

Tonnage vs hard sets — which matters?

Tonnage (weight × reps × sets) is the classic strength-training measure and tracks well with how much total work a session contained. For muscle growth, research mostly counts hard sets — working sets taken close to failure. Use tonnage to compare sessions and blocks; use weekly hard sets per muscle to sanity-check your split against the table above.

How to use the weekly ranges

Count every working set that meaningfully trains a muscle — a bench press set counts for chest, and partially for triceps and shoulders. If a muscle stalls for weeks while recovery is fine, nudge its weekly sets up; if you're grinding every session, pull volume back before adding more.

Stop counting by hand

FYL totals volume and sets per muscle group automatically from your logged workouts — per session, per week, per block — alongside PRs and estimated 1RM. Browse the exercise directory or see everything FYL tracks, free on iOS.