Exercise
Weightlifting Volume Calculator
Sets times reps times weight gives you tonnage. Track total volume per week to drive progressive overload.
Tonnage per session (lb)
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- Weekly tonnage
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- Total reps/week
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- 1RM est.
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FAQ
How much weekly tonnage do I need? +
For hypertrophy, 10-20 sets per muscle group per week is the research sweet spot.
What is 1RM estimation? +
Epley formula: estimates your one-rep-max from a set you actually performed. Less reliable above 10 reps.