Training Volume Calculator

Each of the ten muscle groups tracked here has its own set of volume landmarks (MV, MEV, MAV, MRV) drawn from Renaissance Periodization research, and your Primary Goal picks which landmark to target: Hypertrophy aims for MAV (Maximum Adaptive Volume, the highest productive dose), Strength aims for MEV (Minimum Effective Volume, just enough to maintain and slowly build), and Maintenance aims for MV (Maintenance Volume, the floor). That target is then scaled by an Experience Level multiplier (0.7x for beginners, 1.0x for intermediate, 1.2x for advanced — more trained lifters can recover from and need more volume) and a Training Days multiplier that runs from about 0.914x at 2 days/week up to 1.2x at 7 days/week, since spreading sets across more sessions makes a higher weekly total recoverable. The result for each muscle group is clamped between that group's own MV and MRV so the recommendation never falls below maintenance or exceeds what the research considers recoverable.

Training Days per Week is the only numeric input (Experience Level and Primary Goal are both selectors), so it is the one variable that can continuously move Total Weekly Sets within a chosen Experience Level and Goal — more days never lowers the total, though for the lowest-volume combination (Beginner + Maintenance) every muscle group is already sitting at its MV floor across the whole 2-7 day range, so Total Weekly Sets stays completely flat there regardless of Training Days. This does not know your actual recovery capacity, sleep, or nutrition; it applies published landmarks, not a personalized readout of your fatigue.