Push Pull Legs Weekly Volume Calculator
Plan weekly working sets across a push/pull/legs split and check each muscle group against evidence-based volume targets.
How it works
Weekly sets per group = sets per session × cycles per week · Effective hypertrophy range ≈ 10–20 sets per muscle per week
Weekly working sets per muscle group is the volume metric most tied to muscle growth, and research broadly supports roughly 10–20 hard sets per group per week for trained lifters. A push/pull/legs split spreads that volume across sessions; running it twice a week is a common way to reach the higher end while keeping each session manageable. Counts here are working sets to near-failure, not warm-ups.
Worked example
Doing 15 push sets per day and training push twice a week gives 30 weekly push sets — above the 10–20 guideline, a signal to trim volume or make sure recovery keeps up. Legs at 16 sets twice weekly is 32, similarly high.
Frequently asked questions
How many sets per muscle per week should I do?
For most trained lifters, about 10–20 hard sets per muscle group per week drives growth. Beginners progress well nearer the bottom of that range; advanced lifters may need the top, but more is not automatically better once recovery is stressed.
Do warm-up sets count?
No. Only count working sets taken close to failure. Warm-ups and very light back-off sets contribute little to the growth stimulus and should be excluded from your weekly total.
Is once or twice weekly better per muscle?
Spreading the same weekly volume over two sessions per muscle tends to edge out cramming it into one, because quality stays higher across more fresh sets. That is why a twice-weekly PPL is popular.
Related calculators
Educational estimate only, not medical advice. Individual physiology varies — consult a qualified professional before changing your training or health routine.