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Training Volume Calculator
Calculate weekly training volume, intensity, and tonnage for strength training programs
Total Sets per Week
(sets)
Average Reps per Set
(reps)
Average Weight per Set
(kg)
Primary Intensity Zone
Light (50-70% 1RM)
Moderate (70-80% 1RM)
Heavy (80-95% 1RM)
Maximal (95%+ 1RM)
Muscle Group Focus
Large Muscle (Chest, Back, Legs)
Medium Muscle (Shoulders, Arms)
Small Muscle (Calves, Forearms)
Calculate