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training volumeMEV MAV MRVhypertrophysets per weekIsraetel
//// Health · Strength Training

Training Volume Calculator

Enter your weekly sets for each muscle group and instantly see whether you're in the optimal MEV–MRV range, below maintenance, or at overtraining risk — based on Dr. Mike Israetel's evidence-based volume landmarks.

Where this fits

❤️ HealthHouseholds

This tool sits in the health domain and connects best with the next tools in that decision lane.

Healthy BMI18.5 – 24.9
Daily Calories2,000 – 2,500
Sleep Cycle90 min

Total Sets/Week

110

across all muscles

In Optimal Range

10

muscle groups

Below MEV

0

maintenance only

Above MRV

0

overtraining risk

All muscle groups in optimal range

Every muscle is within MEV–MRV. This is a well-balanced training program.

Weekly Sets Per Muscle Group

In Range
MEV 8MAV 12–20MRV 22
In Range
MEV 10MAV 14–22MRV 25
In Range
MEV 6MAV 16–22MRV 26
In Range
MEV 8MAV 14–20MRV 26
In Range
MEV 6MAV 10–14MRV 18
In Range
MEV 8MAV 12–18MRV 20
In Range
MEV 6MAV 10–16MRV 20
In Range
MEV 0MAV 4–12MRV 16
In Range
MEV 8MAV 12–16MRV 20
In Range
MEV 0MAV 16–20MRV 25

Volume Summary Table

MuscleMEVMAVMRVYour SetsStatus
Chest812–202212In Range
Back1014–222516In Range
Shoulders616–222614In Range
Biceps814–202612In Range
Triceps610–141810In Range
Quads812–182012In Range
Hamstrings610–16208In Range
Glutes04–12166In Range
Calves812–162010In Range
Abs016–202510In Range
Total110

Landmarks based on Israetel, M. et al. (2019). Scientific Principles of Hypertrophy Training. Renaissance Periodization.

1

MEV — Minimum Effective Volume

Below MEV = maintenance only, no hypertrophy stimulus

Example: Chest MEV = 8 sets/week. If you do < 8 sets, you maintain but don't grow.

= None below MEV

MEV is the minimum volume needed to see meaningful muscle growth. Training below MEV may maintain size but won't drive new hypertrophy.

Israetel, M. et al. (2019). Scientific Principles of Hypertrophy Training. Renaissance Periodization.

2

MAV — Maximum Adaptive Volume (Optimal Range)

MEV ≤ sets ≤ MRV = optimal hypertrophy zone

Example: Back MAV = 14–22 sets/week. 10 of your muscle groups are in this range.

= 10 muscle groups in optimal range

The MAV range produces the most muscle growth per session. Shoot for the lower end when starting a training block and progress toward the higher end.

Israetel, M. et al. (2019). Scientific Principles of Hypertrophy Training. Renaissance Periodization.

3

MRV — Maximum Recoverable Volume

Sets > MRV = recovery deficit → junk volume or injury risk

Example: Quads MRV = 20 sets/week. Exceeding this exceeds your recovery capacity. 0 muscle groups currently above MRV.

= 0 muscle groups above MRV

Volume above MRV accumulates fatigue faster than you can recover. More sets won't produce more growth — they'll produce more soreness and injury risk.

Israetel, M. et al. (2019). Scientific Principles of Hypertrophy Training. Renaissance Periodization.

4

Total Weekly Volume

totalSets = sum of all muscle group sets per week

Chest: 12 + Back: 16 + Shoulders: 14 + Biceps: 12 + Triceps: 10 + Quads: 12 + Hamstrings: 8 + Glutes: 6 + Calves: 10 + Abs: 10

= 110 total sets/week

Total weekly volume is a useful load indicator. Most intermediate lifters land between 80–150 total sets per week across all muscle groups.

Key insight

Your total training volume is 110 sets/week. 10 muscle groups are in the optimal MAV range. All muscles are within recoverable limits.

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