Plan weekly sets per muscle group.
Estimates are for general guidance only and are not medical advice. For a personalised plan, book a free guided tour at RPM Gym.
This Weekly Sets Calculator helps you determine the total number of hard sets you perform for a specific muscle group each week. Input how many sessions per week you train that muscle and the number of hard sets you complete in each session. The calculator then provides your weekly total, offering a clear picture of your training volume for hypertrophy. Use this to ensure your programming aligns with your muscle growth goals.
Research consistently shows that 10–20 hard sets per muscle group per week is the optimal range for maximizing muscle hypertrophy. If your calculated total falls below this, consider adding more sets or sessions. If it significantly exceeds 20, you might risk overtraining and hindering recovery. Adjust your program to stay within this effective volume window for best results.
Once you have your weekly sets total, use this information to refine your training split and exercise selection. For example, if you train a muscle twice a week, aim for 5–10 hard sets per session. If once, 10–20 hard sets. This calculator is a tool to guide your programming, not dictate it. Listen to your body and adjust as needed. Ready to optimize your training? Book a free tour of RPM Gym today.
Yes, absolutely. In fact, splitting your weekly volume across 2-3 sessions for a muscle group is often more effective than doing all sets in one session, as it allows for better recovery and sustained performance.
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.