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Muscle Building

Hypertrophy Rep Range Calculator

Calculate the correct training weight to use for any target rep range based on your one-rep max. Use this when programming hypertrophy blocks to ensure you are lifting at the right intensity for muscle growth.

Fill in the required fields to see your result.
Muscle Building

Hypertrophy Rep Range Calculator

Find the ideal rep range for muscle growth based on exercise type, target muscle, time under tension, and load. Use this when programming workouts to maximize hypertrophy for a specific muscle group.

Optimal Rep Range

6 reps

6
8
13
16
Heavy/strength endClassic hypertrophyMetabolic rangeHigh-rep endurance

6-7 reps emphasizes mechanical tension on heavy compounds at ~75-85% 1RM; effective for hypertrophy with strength carryover but more joint and CNS load.

The output is clamped to literature-backed rep zones (roughly 6-20 reps) where mechanical tension and metabolic stress both drive growth (Schoenfeld).

Key differences

Hypertrophy Rep Range CalculatorHypertrophy Rep Range Calculator
CategoryMuscle BuildingMuscle Building
Inputs required24
ResultWorking Weight (kg)Optimal Rep Range (reps)
What it doesCalculate the correct training weight to use for any target rep range based on your one-rep max. Use this when programming hypertrophy blocks to ensure you are lifting at the right intensity for muscle growth.Find the ideal rep range for muscle growth based on exercise type, target muscle, time under tension, and load. Use this when programming workouts to maximize hypertrophy for a specific muscle group.