Free Tool
Workout Volume Calculator
Free here • Paid in JuggernautAI, RP+
Pick your experience level. We will show the maintenance, minimum effective, sweet spot, and maximum recoverable weekly set counts for every major muscle group.
Your training experience
Numbers below are scaled for intermediate lifters.
Weekly sets per muscle
MV holds, MEV grows, MAV is the sweet spot, MRV is the ceiling. Aim for MAV most of the time.
| Muscle | MV | MEV | MAV | MRV |
|---|---|---|---|---|
| Chest | 6 | 10 | 12-20 | 22 |
| Back | 6 | 10 | 14-22 | 25 |
| Shoulders (side delts) | 8 | 12 | 16-22 | 26 |
| Biceps | 5 | 8 | 14-20 | 26 |
| Triceps | 4 | 6 | 10-14 | 18 |
| Quads | 6 | 8 | 12-18 | 20 |
| Hamstrings | 4 | 6 | 10-16 | 20 |
| Glutes | 0 | 4 | 8-12 | 16 |
| Calves | 6 | 8 | 12-16 | 20 |
| Abs | 0 | 0 | 12-20 | 25 |
| Forearms | 2 | 4 | 6-12 | 16 |
MV
Maintenance. Hold what you have during cuts or busy weeks.
MEV
Minimum to grow. Start every mesocycle here.
MAV
Sweet spot. Spend most weeks here.
MRV
Max recoverable. Touch briefly, then deload.
Apply this volume to your next mesocycle in Zealova
Zealova reads your training history, places you within these landmarks, and builds the next block so your weekly sets land in the right zone.
Free 7-day trial. $7.99/mo or $59.99/yr after. Cancel anytime.
Methodology + Sources
- Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Sports Sci 35(11): 1073-1082.
- Israetel M, Hoffmann J, Smith CW (2017). Scientific Principles of Hypertrophy Training. Renaissance Periodization.
Last updated: 2026-05-14
Built by Sai, founder of Zealova. Not a neutral third party. Calculator results are estimates. For medical decisions, consult a qualified professional.
Frequently asked questions
Are these numbers for beginners?+
They scale. The intermediate column matches the Renaissance Periodization landmarks for someone with 1-3 years of consistent training. Beginners need roughly 70% of that volume to grow. Advanced lifters tolerate around 10% more. The calculator applies the multiplier automatically.
Should I count warmup sets?+
No. Only count hard working sets taken within 1-3 reps of failure. A pyramid up to a top set of 8 might be four total sets on the bar, but only the last one or two count toward weekly volume.
How fast can I increase volume?+
Add one set per muscle per week is the standard guideline, capped at MRV. If you bump volume and recovery markers like sleep, motivation, and joint health all hold steady, the new volume is fine. If they tank, back off.
Why is glute MV zero?+
Most lifters get incidental glute work from squats, lunges, and walking. Maintenance happens without dedicated sets. To grow glutes you still need MEV (4 direct sets) per week.
What if I train a muscle twice a week?+
The weekly total is what matters. Split it however your schedule allows. Two sessions of 8 sets equals one session of 16 sets for hypertrophy purposes, with the split usually producing slightly better results.
Related calculators
More tools in this category.
Mesocycle Volume Progression
Plan a 4-6 week volume ramp for each muscle group, MEV to MAV to MRV.
Deload Week Calculator
Recommends deload timing and intensity based on accumulated weekly volume and training fatigue.
Cut / Bulk Duration Estimator
Estimate weeks needed for your cut or bulk given start/end body fat % and weekly deficit/surplus.
Tapering Calculator
Powerlifting peak week tapering plan. Volume reduction schedule for meet day.