Free tools · Strength & Gym
Training Volume Calculator
Free · No signupWeekly hard sets per muscle group versus MEV / MAV / MRV landmarks. See what is too little, productive, or likely junk.
Enter hard working sets per week. Landmarks are educational MEV / MAV / MRV ranges, not a licensed program.
Chest · 14 sets
MEV–MAV — a productive hypertrophy range
Back · 16 sets
MEV–MAV — a productive hypertrophy range
Shoulders · 16 sets
MEV–MAV — a productive hypertrophy range
Quads · 14 sets
MEV–MAV — a productive hypertrophy range
Hamstrings · 12 sets
MEV–MAV — a productive hypertrophy range
Glutes · 12 sets
MEV–MAV — a productive hypertrophy range
Biceps · 14 sets
MEV–MAV — a productive hypertrophy range
Triceps · 12 sets
MEV–MAV — a productive hypertrophy range
Calves · 12 sets
MEV–MAV — a productive hypertrophy range
Abs · 12 sets
MEV–MAV — a productive hypertrophy range
Questions
What counts as a set?
Hard working sets taken near the target RPE. Warm-ups do not count. Supersets count each exercise’s sets separately.
Is this medical advice?
No. These calculators are for wellness and fitness planning only. Talk to a physician before changing how you eat or train.
Related tools
Workout Split Planner
3–6 days: full body, upper/lower, or PPL. A week you can actually run — then open it in Hammr.
RPE to 1RM Calculator
Turn a set with RPE into an estimated one-rep max. Reps in reserve become extra reps in the 1RM formula.
One Rep Max Calculator
Estimate 1RM from a working set using Epley and Brzycki, then see training percentages for every rep range.
Hammr Fitness is for wellness and fitness purposes only. It is not medical advice. Consult a physician before starting any exercise or nutrition program. If you have a medical emergency, call emergency services.