1RM calculator and load chart
Estimate a client's max from one set and get a load chart by percentage for programming.
Open toolWeekly volume per muscle group
List the exercises, sets and how many times a week each one is done. See the total weekly sets per muscle group — and where the program is unbalanced.
Chest12 sets/week
Back12 sets/week
Shoulders6 sets/week
Biceps12 sets/week
Triceps12 sets/week
Quads10 sets/week
Hamstrings8 sets/week
Glutes9 sets/week
Calves8 sets/week
Abs0 sets/week
Under 1010 to 20Over 20
Common hypertrophy reference: 10 to 20 weekly sets per muscle group.
How it works
- For each exercise, we multiply sets by weekly frequency and add them to the primary muscle.
- If you mark a secondary muscle, it gets half of those sets — a common convention for counting indirect work.
- Many studies and coaches use 10 to 20 weekly sets per muscle group as a reference for hypertrophy. Treat it as a starting point and adjust to the client's level and recovery.
FAQ
Are more sets always better?
No. Past a certain point, more volume adds fatigue without improving results. Beginners often respond well to lower volumes.
Should I count warm-up sets?
No. Only count working sets, done with real effort.
In Trainer Fácil you build programs in phases and see every workout your client completes, with exercises and volume.
More tools
Client progress report
Compare two assessments and generate a before-and-after image to send to your client.
Open toolHeart rate zones calculator
Calculate the 5 training zones in bpm with the Karvonen method, using your client's resting heart rate.
Open tool