Weekly volume calculator
Count your hard sets per muscle for one week and see which muscles sit below, inside or above their productive range.
Your week
Fysiqal counts this for you from every logged workout and flags muscles that drift out of range.
Save this and track it free in Fysiqal →How this is calculated
What counts. Weekly hard sets per muscle group. When you paste a week, each exercise is matched to the Fysiqal exercise graph and each set counts once for every muscle group it trains as a primary mover, so a set of squats is one quads set and one glutes set, not four. This is the same count the app’s Progress page uses.
The range. Each muscle’s range is the one Fysiqal’s program builder and Progress page check against. It starts from an intermediate baseline per muscle (for example chest 12–20 sets) and scales for beginners and advanced lifters. Back and shoulders get wider ranges because they hold several separately trained parts (lats, upper back and spinal erectors; front, side and rear delts).
MEV, MAV and MRV. These “volume landmarks” are a practitioner heuristic from Renaissance Periodization (Israetel and colleagues), not measured thresholds. Minimum effective volume (MEV) is the least that still drives progress; maximum adaptive volume (MAV) is the most productive band; maximum recoverable volume (MRV) is the most you can recover from. Read the range here as roughly MEV to MAV. Above it you are nearer your MRV, which is individual. Research supports the shape: more weekly sets build more muscle, with diminishing returns around 18–20 sets a week on average.
Limits. These are group averages, mostly from young men over weeks to months. Your own landmarks differ by muscle, recovery, sleep and diet. Sets only count if they are hard.