Find your weekly hypertrophy volume target.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
The RPM Gym Hypertrophy Volume Calculator determines the optimal number of weekly working sets per muscle group for muscle growth. Input your training experience level to receive a personalized range. This tool is based on established training principles and helps you structure your workouts efficiently, ensuring you hit the right stimulus for progress without overtraining.
Your result indicates a recommended weekly working set range for each muscle group. Beginners typically require fewer sets to stimulate growth, while advanced lifters may need more. Staying within this range helps optimize recovery and adaptation. Use the lower end of the range when starting a new program or after a deload, and gradually increase as you adapt.
To apply your results, integrate the recommended set ranges into your weekly training split. For example, if your biceps target is 10-14 sets/week, you could perform 3-4 sets twice a week, or 2-3 sets across three sessions. Remember, this is a guideline; listen to your body, track your progress, and adjust as needed. Consider a free guided tour of RPM Gym to see how our coaches can further refine your program.
A working set is a set performed with challenging weight, close to muscular failure, that contributes to muscle growth. Warm-up sets are not considered working sets.
You can use this calculator whenever your training experience level changes significantly, typically every few months as you progress from beginner to intermediate, and intermediate to advanced.
Exceeding the recommended range consistently may lead to overtraining, hinder recovery, and impede muscle growth. It's generally more effective to increase intensity or improve exercise execution within the recommended volume.
This calculator provides a general guideline for total weekly sets per muscle group. The specific exercises you choose (e.g., isolation vs. compound) will influence how those sets are distributed across your training week.
Yes. Bring your result to a free tour or coaching conversation, and the RPM team can help connect it to a realistic training and nutrition plan.
Book a free guided tour at RPM Gym Abu Dhabi and turn your targets into a real plan.