Workout Volume Calculator measures training load using sets, reps, and weight to calculate total volume, density, effective reps, fatigue index, and recovery needs. Designed for lifters who want clear session analysis, progression control, and workload balance in strength and hypertrophy training.
Session Data
HIGH VOLUME
TOTAL TONNAGE
—
SETS: —
HYPERTROPHY
01
Session Load
Total Volume Load
—
Sets x Reps x Load.
Unit—
Sets—
Relative Volume
—
Multiples of Bodyweight.
Ratio—
Vol/Min/BW—
Work Density
—
Tonnage moved per minute.
Rate—
Reps/Min—
02
Stimulus Profile
Hypertrophy Score
—
Based on Effective Reps.
Points—
Zone—
Strength Bias
—
Force vs Metabolic stress.
Avg Load—
% Reps <= 5—
Effective Reps
—
Reps where RPE >= 7.
Total—
Qual—
03
Fatigue & Recovery
Session Fatigue Index
—
Vol x Rep-Weighted Int.
Level—
Source—
Recovery Needed
—
Suggested rest window.
Hours—
Vol/Group—
Acute Load Status
—
Spike in volume check.
Delta—
Risk—
04
Progression Logic
Overload Status
—
Training effect zone.
Type—
Trend—
10% Rule Cap
—
Safe max for next session.
Target—
LimitSafe
Maintenance Min
—
Min vol to hold gains.
Sets—
Days Sust—
05
Efficiency Metrics
Work Capacity
—
Ability to handle volume.
Rank—
Level—
Tonnage / Set
—
Avg volume per set.
Avg—
Std Dev—
Intensity Avg
—
Rep-Weighted Mean RPE.
RPE—
Zone—
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