Set & Rep Calculator

Find the optimal number of sets and reps for your training goal and calculate total volume at a given weight.

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lbs

Working Weight

170 lbs

Target Reps10
Total Volume6,800 lbs
Intensity75%

Working Weight vs Estimated 1RM

View formula & how it works →

How to Choose Sets and Reps

Training Goal Guidelines

  • Strength: 3-5 reps at 85%+ 1RM, 3-6 sets
  • Hypertrophy: 8-12 reps at 65-80% 1RM, 3-5 sets
  • Endurance: 15-20+ reps at 50-65% 1RM, 2-4 sets

    • Working Weight

    The calculator rounds to the nearest 5 lbs for practical plate loading.

    Volume = Sets x Reps x Weight

    Total volume is the key metric for progressive overload and training tracking.

    Example Calculation

    Hypertrophy training with a 225 lb 1RM, 4 sets.

    1. 01Working weight = 225 * 0.75 = 168.75, rounded to 170 lbs
    2. 02Target reps for hypertrophy = 10
    3. 03Volume = 170 * 10 * 4 = 6,800 lbs

    Frequently Asked Questions

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