How Many Sets Per Muscle Group Per Week? (Volume Guide)

Published: Fitness & Training Science Guide

What Is Training Volume?

Training volume is the total amount of work performed for a muscle group, typically calculated as sets × reps × weight. Volume is the primary driver of muscle hypertrophy—more so than training frequency, exercise selection, or rep ranges (within reasonable limits). Understanding and optimizing your training volume is essential for maximizing muscle growth.

However, more volume isn't always better. There's a dose-response relationship: too little volume limits growth, optimal volume maximizes growth, and excessive volume impairs recovery and can even reduce gains. Finding your individual optimal volume is key to sustained progress.

The Volume-Hypertrophy Relationship

Research consistently shows a positive relationship between training volume and muscle growth, up to a point:

Minimum Effective Volume (MEV): The minimum volume needed to make gains (typically 4-6 sets per muscle per week)

Minimum Adaptive Volume (MAV): The volume that produces moderate gains (typically 8-12 sets per muscle per week)

Maximum Adaptive Volume (MAV): The volume that produces maximum gains (typically 12-20 sets per muscle per week)

Maximum Recoverable Volume (MRV): The most volume you can recover from (highly individual, typically 20-30+ sets per muscle per week)

Training between your MAV and just below your MRV generally produces the best results. Going below MEV wastes potential gains; exceeding MRV causes overtraining.

How to Count Sets

Not all sets count equally toward your volume landmarks. Only "hard sets" close to muscular failure contribute meaningfully to growth:

  • Working sets (count these): Sets taken within 0-4 reps of failure, typically 6-20 rep range
  • Warm-up sets (don't count): Light sets preparing for working sets
  • Junk sets (don't count): Sets far from failure (5+ reps left in tank)

Example Volume Calculation:

Chest Workout:

  • Bench Press: 2 warm-up sets + 4 working sets = 4 counted sets
  • Incline Dumbbell Press: 1 warm-up + 3 working sets = 3 counted sets
  • Cable Flyes: 3 working sets = 3 counted sets

Total chest volume this session: 10 sets

Weekly Volume Recommendations by Muscle Group

Different muscle groups respond optimally to different volumes based on size, fiber type, and recovery capacity:

Large Muscle Groups (Higher Volume Tolerance)

  • Chest: 12-20 sets per week
  • Back: 14-22 sets per week (higher due to multiple regions)
  • Quads: 12-20 sets per week
  • Hamstrings: 10-16 sets per week
  • Glutes: 10-18 sets per week

Medium Muscle Groups

  • Shoulders (delts): 12-18 sets per week
  • Biceps: 10-16 sets per week
  • Triceps: 12-18 sets per week

Smaller Muscle Groups (Lower Volume Tolerance)

  • Calves: 8-14 sets per week
  • Abs/Core: 6-12 sets per week
  • Forearms: 4-10 sets per week

These are general guidelines. Individual responses vary based on genetics, training age, recovery capacity, and life stress.

Volume Distribution: Frequency Matters

Weekly volume can be distributed across different frequencies. Research suggests spreading volume across 2-3 sessions per muscle group is superior to once-weekly training:

Example: 16 Weekly Chest Sets

Option A - Once per week: 16 sets Monday

Option B - Twice per week (better): 8 sets Monday, 8 sets Thursday

Option C - Three times per week (often optimal): 5 sets Monday, 6 sets Wednesday, 5 sets Friday

Higher frequency (2-3x per week) allows:

  • More quality sets per session (less fatigue accumulation)
  • Better recovery between sessions
  • More frequent protein synthesis spikes
  • Greater total weekly volume capacity

Warning: Junk Volume

"Junk volume" refers to sets that contribute fatigue without driving adaptation. This includes: sets far from failure, sets performed with poor form due to fatigue, and sets beyond your MRV. Quality sets close to failure drive growth; accumulating fatigue with easy sets wastes time and recovery capacity.

Progressive Volume

Just as you progressively overload weight, you should progressively increase volume over training blocks:

Sample 8-Week Volume Progression (Chest):

  • Weeks 1-2: 12 sets per week (starting volume)
  • Weeks 3-4: 14 sets per week (+2 sets)
  • Weeks 5-6: 16 sets per week (+2 sets)
  • Weeks 7-8: 18 sets per week (+2 sets)
  • Week 9 (deload): 8 sets per week (-50% volume)
  • Week 10+: Start new block at 13-14 sets

This progressive increase in volume provides continued adaptation stimulus. The deload week allows full recovery before starting a new progression cycle.

Volume and Training Status

Your optimal volume depends on your training experience:

Beginners (0-2 years):

  • Respond well to lower volumes (6-10 sets per muscle per week)
  • Prioritize learning exercises and building work capacity
  • Full-body splits 3x per week work excellently

Intermediate (2-5 years):

  • Need moderate volumes (10-16 sets per muscle per week)
  • Can handle higher frequencies (2-3x per muscle weekly)
  • Upper/lower or push/pull/legs splits work well

Advanced (5+ years):

  • Require higher volumes (14-22 sets per muscle per week)
  • Benefit from variety in rep ranges and exercises
  • Need structured periodization and deloads

Tracking Training Volume with FitnessRec

Optimizing volume requires accurate tracking of every set, rep, and exercise. FitnessRec provides comprehensive volume tracking and analytics:

Automatic Volume Calculations

Track volume effortlessly:

  • Set tracking: Log every working set with reps and weight
  • Automatic volume calculation: Sets × reps × weight calculated automatically
  • Exercise history: See previous volumes for progressive planning
  • Session totals: View total volume per workout

Weekly Volume Per Muscle Group

Monitor volume distribution across muscle groups:

  • Muscle group analytics: See total weekly sets for each muscle
  • 44 sub-muscle tracking: Detailed breakdown (upper chest, rear delts, hamstrings, etc.)
  • Main muscle targets: Aggregate by major muscle groups
  • Volume trends: Compare week-to-week volume progression

Volume Heatmaps

Visualize your training volume with advanced analytics:

  • Workout frequency heatmaps: Color-coded calendar showing training density
  • Volume distribution heatmaps: Visual muscle group emphasis patterns
  • Monthly and weekly views: Identify volume patterns and imbalances
  • Intensity visualization: See volume by sets, reps, weight, or total volume

Muscle Distribution D3 Charts

Ensure balanced development:

  • Radial muscle distribution charts: D3.js visualizations showing volume per muscle
  • Imbalance detection: Identify under-trained muscle groups
  • Weekly comparisons: Track how volume distribution changes over time
  • Exercise count per muscle: See exercise variety for each muscle

Program Volume Planning

Plan progressive volume within structured programs:

  • Custom workout programs: Build volume-periodized training blocks
  • Day-by-day planning: Map out set progression across weeks
  • Deload week integration: Plan reduced-volume recovery weeks
  • Program analytics: Track volume progression throughout program

Pro Tip: Start Conservative with Volume

When starting a new training program, begin at the lower end of volume recommendations (10-12 sets per muscle per week). Use FitnessRec's weekly volume tracking to progressively add 1-2 sets per muscle every 2-3 weeks. Continue increasing until performance stalls or recovery suffers—you've found your MRV. Back off slightly to find your optimal volume sweet spot.

Volume Adjustment Strategies

When to Increase Volume

  • Strength and muscle gains have plateaued
  • Current volume feels easy and non-fatiguing
  • Recovery is excellent with no soreness
  • Starting a new training block after a deload

When to Decrease Volume

  • Performance is declining despite effort
  • Persistent soreness and fatigue
  • Sleep quality has decreased
  • Increased injury susceptibility
  • During cutting phases (reduce 20-30%)
  • High life stress periods

Volume vs. Intensity Trade-off

Volume and intensity exist on a spectrum. You can't maximize both simultaneously:

High Volume, Moderate Intensity:

  • 16-20 sets per muscle per week
  • 65-80% 1RM intensity
  • 8-15 rep ranges predominantly
  • Better for hypertrophy focus

Lower Volume, High Intensity:

  • 8-12 sets per muscle per week
  • 85-95% 1RM intensity
  • 1-6 rep ranges
  • Better for strength focus

Most programs should incorporate both approaches across different training blocks or even within the same week (heavy days + volume days).

Common Volume Mistakes

  • Not tracking volume: Without data, you can't optimize or progress systematically
  • Too much too soon: Jumping to high volumes without building work capacity
  • Never deloading: Accumulating fatigue without recovery periods
  • Counting junk sets: Including warm-ups and easy sets inflates perceived volume
  • Neglecting smaller muscles: Assuming calves, abs, and forearms don't need direct volume
  • Ignoring frequency: Doing all volume in one weekly session per muscle
  • No progressive volume: Using same volume week after week without progression

Training volume is the primary driver of muscle growth, but optimizing it requires precise tracking and thoughtful progression. With FitnessRec's comprehensive volume analytics and muscle distribution tracking, you can monitor your weekly volume per muscle, identify imbalances, and systematically progress your training for maximum results. Track your volume, respect your recovery capacity, and watch your physique transform.