Hypertrophy Weekly Volume Planner

Create a weekly hypertrophy volume plan

Set your days and slots, choose RIR, enter weekly set targets per muscle, then tap Plan my week.

Week setup

Most lifters: 3–6 days. Keep sessions focused; compound first, then 1–2 accessories.

Weekly set targets per muscle

Unsure? Start moderate: chest 10–14, back 12–16, quads 10–14, hams/glutes 8–12, shoulders 8–12, arms 6–10, calves/abs 6–10.

Set your days, slots, and targets, then tap Plan my week.

Plan smarter volume: what to enter, how it splits, and how to progress

Quick idea

Enter days, slots, an effort target (RIR), and weekly sets per muscle. The planner spreads sets across sensible touchpoints and builds a day-by-day template you can paste into notes. Less guesswork, steadier training.

What to enter

Three to six days works for most. Start with a compound while fresh, then one or two accessories. Around one to three RIR is a reliable baseline for muscle gain. If unsure on volume, begin moderate and adjust by recovery and progress.

How the split is chosen

More weekly sets generally means more weekly sessions for quality and joint comfort. Small totals fit in two touchpoints; larger totals spread to three or four exposures. If time is tight, add a day or trim sets so sessions stay compact.

Reading your tables

The per-muscle table shows weekly sets, suggested frequency, and how sets split per session. The weekly template lists each day’s muscle focus by slot. Keep compounds first. Most lifters land at eight to sixteen working sets per session depending on time and fitness.

Progression & recovery

Pick one knob for a few weeks: add a set to the toughest muscle, add a rep on key lifts, or nudge load by ~2.5% when reps are crisp. Track sleep, soreness, and performance. If a muscle stalls or joints complain, drop a few sets, swap a variation, or increase RIR briefly.

References

Educational planning aid. Personalize with your coach or clinician.

Hypertrophy volume planner FAQs

What counts as a “set” here?

A hard working set near your chosen RIR (roughly 1–3 RIR) on a movement that really trains the target muscle.

Can I mix full-body and splits?

Yes. The template assigns muscle focuses by slot; you can run full-body days or classic splits with the same output.

How do I adjust if recovery is poor?

Lower weekly sets for the sore muscle by 20–30%, raise RIR by ~1 for a week, and re-plan. Sleep and nutrition first.