GainsLog
Weekly Hypertrophy Volume Calculator
Determine your optimal weekly set ranges, session volume distribution, and training frequency for maximum muscle growth without junk volume.
Total Program Volume
79 Weekly Working Sets
Chest
Back (Lats & Upper Back)
Shoulders (Delts)
Biceps
Triceps
Traps
Optional BaselineForearms
Optional BaselineQuads
Hamstrings
Glutes
Calves
Optional BaselineAbs
Optional BaselineGainsLog Doctrine
Automate Your Volume Landmarks with GainsLog
The GainsLog iOS app tracks your weekly muscle volume in real-time, nudges you when you hit junk volume, and auto-regulates progressive overload.
The GainsLog Doctrine on Training Volume
Hypertrophy is driven by high-quality, high-effort working sets taken close to muscular failure (0–3 RIR). However, more volume is only better until recovery capacity is exceeded. GainsLog applies four evidence-based volume landmarks:
Maintenance Volume (MV)
The minimum weekly sets needed to preserve existing muscle tissue (typically 0–4 sets/week). Allows you to put non-focus muscles on cruise control while specializing elsewhere.
Minimum Effective Volume (MEV)
The fewest weekly sets that produce measurable muscle growth (around 5–6 sets/week for most lifters). Great during busy periods or high-stress life phases.
Maximum Adaptive Volume (MAV)
The sweet spot for rapid hypertrophy (typically 10–15 sets/week). This is where gains are maximized with productive recovery and progressive overload.
Maximum Recoverable Volume (MRV)
The upper ceiling of volume your body can adapt to and recover from. Exceeding MRV results in joint pain, systemic fatigue, and muscle loss instead of growth.
The 2–5 Working Sets Per Session Rule
Research confirms that muscle protein synthesis stimulation plateaus around 5–6 hard sets per muscle in a single workout. Performing 10 sets of chest on Monday yields far less growth than performing 5 sets on Monday and 5 sets on Thursday. GainsLog enforces a strict 2–5 set per session recommendation to eliminate junk volume and maximize growth per set.
Optional Baseline Muscles
Abs, calves, forearms, and traps receive significant indirect stimulus from compound lifts like rows, deadlifts, and presses. In GainsLog doctrine, these four muscle groups are optional for baseline program completeness unless you explicitly prioritize them.
Frequently Asked Questions
How many sets per week should I do to build muscle?
For most lifters, 10 to 15 hard sets per week per muscle group (taken within 0–3 reps of failure) represents the optimal Maximum Adaptive Volume (MAV). For maintenance, as little as 0 to 4 sets per week preserves current mass.
What is junk volume in weight training?
Junk volume refers to sets that generate fatigue and tissue damage without providing additional stimulus for muscle growth. Doing more than 5 to 6 hard sets for a single muscle group in one workout session usually enters junk volume territory.
Can I prioritize all muscle groups at the same time?
No. Systemic recovery capacity (central nervous system, connective tissue, sleep, and nutrition) is limited. If you try to perform 15 sets for every muscle group in the same week, total volume exceeds 100+ sets, quickly leading to overtraining. Prioritize 2 to 3 target muscles while keeping others at balanced or deprioritized levels.
How does the female volume profile differ?
Due to muscle fiber composition and recovery kinetics, female lifters generally recover faster from high glute volume (balanced 6–15 sets/week) while requiring lower direct chest (0–8 sets/week) and arm volume (0–12 sets/week) to maintain proportional aesthetics.