Workout Volume Calculator
Track your training volume (sets × reps × weight) to monitor progressive overload.
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Workout Summary
Total Volume
5,340
kg
3
Exercises
11
Total Sets
71
Total Reps
Volume by Exercise
Bench Press1,920 kg
4 sets × 8 reps × 60 kg
Squat1,920 kg
4 sets × 6 reps × 80 kg
Deadlift1,500 kg
3 sets × 5 reps × 100 kg
Progressive Overload Tips
- Track volume week-to-week to ensure you're progressively overloading
- Aim for 5-10% volume increase per week during growth phases
- Deload every 4-6 weeks by reducing volume 40-50%
Check your strength progress:
Strength StandardsAbout Training Volume
Volume(sets × reps × weight) is a key driver of muscle growth. Tracking total volume helps ensure you're progressively overloading over time.
Volume landmarks: 10-20 sets per muscle group per week is generally optimal for hypertrophy. Adjust based on recovery.