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Weekly Training Split Calculator

Work out weekly training split instantly with clear inputs, formula shown and shareable results.

About Weekly Training Split Calculator

Weekly set volume per muscle group is the main driver of hypertrophy, with 10-20 sets a common target. Six groups at 14 sets is 84 weekly sets, which across four sessions means 21 sets each - about 84 minutes at three and a half minutes per set including rest. If that exceeds what fits, either add a session or trim volume.

Formulas

Weekly volume

total sets = muscle groups x sets per group

Per session

sets per session = total sets / sessions per week

Worked example

With the default values below, Weekly Training Split Calculator returns Sets Per Session of 21.0. Change any input above and every figure here is recalculated in your browser.

Inputs used

Training sessions per weekaccepts 1–14
4
Muscle groups to coverminimum 1
6
Weekly sets per muscle groupminimum 1
14

Results

Sets Per Session
21.0
Total Weekly Sets
84
Sessions Available Per Muscle Group
0.67
Estimated Session Length
84 min

Step by step

  1. 1Values used
  2. 2Weekly volume
  3. 3Per session
  4. 4Sets Per Session= 21.0
  5. 5Total Weekly Sets= 84
  6. 6Sessions Available Per Muscle Group= 0.67
  7. 7Estimated Session Length= 84 min

Assumptions and limits

  • The result is derived only from the 3 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

This is an estimate from population-average equations, not a medical or diagnostic assessment. Individual results vary with genetics, training history and technique. Seek advice from a qualified coach or clinician before making significant changes to training.

Frequently Asked Questions

How many sets per muscle group per week?

Meta-analyses point to 10-20 as the productive range for most trainees, with diminishing and eventually negative returns beyond that.

Does frequency matter as much as volume?

Less than volume, but training a group twice a week rather than once makes high volumes easier to complete with good quality.

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Weekly Training Split Calculator | Calcrivo