Workout Volume Formula
Volume is sets × reps × weight. It's the rough dial for hypertrophy — most lifters grow on 10–20 hard sets per muscle group per week. The simpler 'hard sets' count (sets to RIR ≤ 2) often beats volume-load for programming.
Formula
Copy the exact expression or work through it step by step below.
volume_load = sets × reps × weight
hard_sets_per_muscle_per_week = Σ(sets where RIR ≤ 2) Variables
volume_load
Volume load
Kilograms (or pounds) lifted. Useful for tracking session-to-session change at fixed RIR. Less useful for cross-exercise comparison.
sets
Working sets
Sets performed at challenging effort. Warm-up sets don't count toward hypertrophy volume.
reps
Reps per set
Strict reps. The 5–30 rep range produces equivalent hypertrophy when sets are taken close to failure.
weight
Load per rep
Bar weight; use the same unit throughout.
RIR
Reps in Reserve
Subjective effort marker. RIR 0 = failure, RIR 2 = could have done 2 more clean reps. Hypertrophy returns flatten beyond RIR 2 territory.
Step By Step
- 1
Track each working set's reps × weight. Skip warm-ups.
Bench press: 60×8, 65×8, 70×6, 70×5 → loads 480 + 520 + 420 + 350.
- 2
Sum the session volume load.
Total: 1,770 kg lifted.
- 3
Separately count hard sets for each muscle worked. A set counts as 'hard' if it ends within 2 reps of failure.
All 4 bench sets at RIR ≤ 2 → 4 hard sets for chest.
- 4
Sum weekly hard sets per muscle group. Aim 10–20 per muscle per week for hypertrophy; below 10 mostly for maintenance.
Bench day 4 sets + incline day 5 sets + flyes 4 sets = 13 chest hard sets/week.
Worked Example
Bench session: 60×8, 65×8, 70×6, 70×5
Set 1
60 kg × 8
Set 2
65 kg × 8
Set 3
70 kg × 6
Set 4
70 kg × 5
volume_load = 60·8 + 65·8 + 70·6 + 70·5 = 480 + 520 + 420 + 350 = 1,770 kg
Volume load 1,770 kg, 4 hard sets for chest. Add the rest of the week's chest work to hit 10–20 hard sets total.
Common Variations
Try These Tools
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Progressive Overload Planner
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RPE to Percentage Converter
Convert RPE and reps to percentage of 1RM with a full interactive RPE chart based on the Tuchscherer table.
Sources & References
- Schoenfeld BJ et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis — Journal of Sports Sciences
- Helms ER et al. RPE and Velocity Relationships for the Back Squat, Bench Press, and Deadlift in Powerlifters — Journal of Strength and Conditioning Research