Calcvers
Workout Volume Calculator
Training
Generated
September 24, 2026
Total volume load
3,200kg
4 × 10 × 80 kg
Your inputs
- Sets
- 4 sets
- Reps per set
- 10 reps
- Weight per rep
- 80 kg
Breakdown
- Total reps
- 40
- Per set
- 800 kg
- Hard sets
- 4
Volume load per set
| Item | Value |
|---|---|
| Set 1 | 800 kg |
| Set 2 | 800 kg |
| Set 3 | 800 kg |
| Set 4 | 800 kg |
What this means
Volume load is the total weight moved in a session: sets × reps × weight. It's a handy way to quantify and progress your training. That said, research shows the number of hard sets you perform per muscle each week is a stronger driver of muscle growth than raw tonnage alone.
Recommendations
- For muscle growth, most people thrive on roughly 10–20 hard sets per muscle group per week.
- Progress volume gradually — add sets, reps or weight week to week rather than all at once.
Watch out
- More volume isn't always better. Beyond your recovery capacity it stalls progress and invites injury.