Weekly Volume
Calculator.
How many hard sets does each muscle really get from your plan? Add your exercises and find out — including the sets your biceps get from rows.
Pre-filled example — swap in the exercises from your plan.
Indirect = half: rows count fully for back and half for biceps.
Every set you enter counts as a hard working set (leave out warm-ups). Calculated in your browser — nothing is stored or sent.
Log your workouts in reppd and see your weekly sets per muscle group from what you actually trained (Pro).
How many sets per muscle per week?
More weekly sets tend to bring more muscle growth, with diminishing returns. A meta-analysis found a graded dose-response between weekly sets and hypertrophy (Schoenfeld et al., 2017). That is why the calculator shows a range of 10–20 hard sets per muscle and week — a common working range for lifters with some experience, not a magic number. Beginners often grow well with less.
Direct vs. indirect sets
A row trains your back directly, but your biceps work too. A large meta-regression compared three ways to count such indirect sets: as a full set, as half a set, or not at all. Counting them as half a set (“fractional”) had the strongest evidence as a predictor of growth and strength (Pelland et al., Sports Medicine). The calculator uses that by default; switch to “Direct only” to ignore indirect sets.
How is it calculated?
For every row: sets × times per week. Each set counts 1.0 for the exercise's primary muscles and 0.5 for its secondary muscles. The exercise list and muscle mapping are the same as in the reppd exercise library. Full-body exercises are shown on their own row without a target range.
What counts as a hard set?
A working set taken reasonably close to failure — roughly 0–3 reps left in the tank. Warm-up sets don't count. If you are below the range for a muscle you care about, add a set or two per week rather than jumping straight to 20.
Full guide: How many sets per muscle group per week?