Weekly Training Volume: How Many Sets Per Muscle

The evidence-based range of weekly sets per muscle and how to progress it safely.

Weekly Training Volume

10-20 hard sets per muscle per week, split over 2 sessions, 5-30 reps, 1-3 reps in reserve. Add sets gradually, deload every 6-10 weeks.

By Khalid Namra — founder of MKFIT and CEO of Namra Tech.