Training Volume Calculator
Calculate total training volume (sets x reps x weight) for a workout or weekly training block.
lbs
Total Volume
21,600 lbs
Volume per Exercise4,320 lbs
Total Reps160
Total Sets20
Total Volume vs Number of Sets
How Training Volume Is Calculated
Formula
Volume = Sets x Reps x Weight
Total workout volume sums this across all exercises.
Why Volume Matters
Training volume is the primary driver of muscle hypertrophy. Research shows that 10-20 sets per muscle group per week is optimal for most lifters. Tracking volume ensures progressive overload over time.
Example Calculation
5 exercises, each with 4 sets of 8 reps at 135 lbs.
- 01Volume per exercise = 4 * 8 * 135 = 4,320 lbs
- 02Total volume = 4,320 * 5 = 21,600 lbs
- 03Total reps = 4 * 8 * 5 = 160 reps
- 04Total sets = 4 * 5 = 20 sets
Frequently Asked Questions
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