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Calcimator

Training Volume Calculator

Get recommended weekly sets per muscle group based on your experience level, goals, and training frequency. Uses volume landmarks (MV, MEV, MAV, MRV).

Inputs

Results

Total Weekly Sets

148 sets

Sets Per Session37 sets
Avg Sets Per Muscle Group15 sets
Muscle Groups Tracked10
How to Use This Calculator
  1. Select your Experience Level (Beginner, Intermediate, or Advanced).
  2. Enter your Training Days per Week.
  3. Choose your Primary Goal: Hypertrophy, Strength, or Maintenance.
  4. Review Total Weekly Sets, Sets per Session, and Average Sets per Muscle Group.
  5. Use the muscle group table showing MV (Maintenance Volume), MEV (Minimum Effective), and MAV (Maximum Adaptive) to program each muscle group.

How the result changes with Training Days / Week

Training Days / WeekTotal Weekly Sets
2.5136 sets
3.75146 sets
5.25160 sets
6.5170 sets

What each input means

Experience Level
Your training age matters. Beginners need less volume to grow; advanced lifters need more stimulus.
Training Days / Week
More training days lets you spread volume across sessions for better recovery.
Primary Goal
Hypertrophy targets higher volume. Strength focuses on intensity with moderate volume. Maintenance preserves gains with minimal volume.

How this is calculated

Worked example, using the default values

  1. Identify Input Parameters
    Experience Level = 1, Training Days / Week = 4, Primary Goal = 0 = 3 input(s) provided
  2. Calculate Total Weekly Sets
    148 = 148
  3. Calculate Sets Per Session
    Sets Per Session
    37 = 37
  4. Calculate Avg Sets Per Muscle Group
    Avg Sets Per Muscle Group
    15 = 15

Engine last updated . Checked against 1 independently-derived test — how we verify calculators.

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