Nutrition Running Strength

Weekly Muscle Volume Tracker

Track weekly sets and volume for one muscle group across up to four sessions.

Muscle group

Number of sessions this week

Sets in session 1

Sets in session 2

Sets in session 3

Sets in session 4

Fill in your sessions to see weekly hard sets for the muscle group.

Related calculators

Training Volume
Progressive Overload

How it works

Weekly hard sets per muscle group are a key driver of hypertrophy. This tool sums your sets across up to four weekly sessions to give a clear picture of workload.

How to interpret

Many lifters progress well around 10–20 hard sets per muscle per week. Adjust based on your recovery, strength gains and joint health.

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