Overview

Calculate total workout volume (Volume Load) from sets, reps, and weight. Workout volume is a key metric for hypertrophy and strength development, essential for managing progressive overload.

Formula

Volume Load = Sets × Reps × Weight (kg)

Example: Bench Press 4 sets × 10 reps × 60 kg = 2,400 kg

Weekly Volume = Sum of all session volumes for the week

Optimal Weekly Sets per Muscle Group:
• Beginner: 10–12 sets/week
• Intermediate: 12–18 sets/week
• Advanced: 18–25+ sets/week

How to Use

1. 1Select or enter the exercise name.
2. 2Enter the weight (kg) and reps for each set.
3. 3Add sets and the total volume is summed automatically.
4. 4Combine multiple exercises to see the total session volume.

Tips

• ✔Keep volume increases within 10% per week to prevent overtraining.
• ✔At equal volume, heavier weight favors strength while higher reps favor hypertrophy.
• ✔During deload weeks, reduce volume to 50–60% to allow recovery.
• ✔Track weekly sets per muscle group to maintain a balanced program.
• ✔Logging volume in a training journal helps track long-term progress.

FAQ