Training Volume Calculator: Weekly Sets

Training volume calculator: weekly sets per muscle

Short answer

Training volume is usually counted as hard sets per muscle per week. In a 2017 meta-analysis of 15 studies, each extra weekly set went with about 0.37% more muscle growth, and the authors grouped volume as fewer than 5, 5 to 9, and 10 or more sets. Tonnage is sets × reps × load: 4 sets of 8 at 100 kg is 3,200 kg.

Last reviewed 28 October 20261 published sourcesNot medical advice

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Training volume calculator

Count hard sets for one muscle across a whole week. Reps and load are optional and add tonnage (sets × reps × load) for those sets.

Enter your hard sets per week for the muscle.

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Weekly sets per muscle in Schoenfeld et al. (2017)
Weekly sets	What the analysis found
Fewer than 5 sets	Lowest of three categories (trend, P = 0.074)
5 to 9 sets	Middle of three categories (trend, P = 0.074)
10 or more sets	Highest of three categories (trend, P = 0.074)
Each extra set	Effect size +0.023, about +0.37% growth
Higher vs lower within studies	Effect size +0.241, about +3.9% growth

Weekly sets

What the analysis found

Fewer than 5 sets

Lowest of three categories (trend, P = 0.074)

5 to 9 sets

Middle of three categories (trend, P = 0.074)

10 or more sets

Highest of three categories (trend, P = 0.074)

Each extra set

Effect size +0.023, about +0.37% growth

Higher vs lower within studies

Effect size +0.241, about +3.9% growth

What the research says

Schoenfeld, Ogborn and Krieger pooled 34 treatment groups from 15 studies. Treated as a continuous number, weekly sets had a significant effect on muscle growth: each extra set added an effect size of 0.023, about 0.37% more growth (Schoenfeld, Ogborn & Krieger, 2017).

Comparing the higher- and lower-volume groups within each study gave a difference of 0.241 in effect size, or 3.9% in growth. Grouped as fewer than 5, 5 to 9 and 10 or more sets per muscle per week, the pattern was a trend (P = 0.074) rather than a firm cut-off (Schoenfeld, Ogborn & Krieger, 2017).

Turning sets into progress

Pick loads for those sets with the RPE calculator, plan increases with the progressive overload calculator, and keep total stress in check with the training load calculator.

Common questions

How many sets per muscle per week?

Schoenfeld, Ogborn and Krieger's meta-analysis found more weekly sets went with more growth: about 0.37% more per extra set. Their categories (fewer than 5, 5 to 9 and 10 or more sets a week) showed a trend in the same direction rather than firm thresholds.

What counts as a set?

Count working sets for the muscle, not warm-ups, across every exercise that trains it in the week. The meta-analysis grouped volume as weekly sets per muscle.

What is tonnage?

Tonnage, or volume load, is sets × reps × load. It is useful for tracking one exercise over time, but heavy low-rep work and light high-rep work can give the same tonnage with very different effects.

Sources

Figures on this page were checked against these publications on 28 October 2026.

Schoenfeld BJ, Ogborn D, Krieger JW. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences. 2017;35(11):1073–1082. doi.org/10.1080/02640414.2016.1210197

Training volume calculator: weekly sets per muscle