Weekly volume calculator: sets per muscle group
Add the exercises of your week, put in the sets for each one and see how many sets each muscle group receives — counted the way NoteFit counts them in a microcycle.
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Exercises this week
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Weekly Volume
Sets listed: 0
Legs
sets
Glutes
sets
Chest
sets
Back
sets
Shoulders
sets
Triceps
sets
Biceps
sets
Abs
sets
Every set counts towards the primary and the secondary muscle. You can edit the target for each muscle group.
How it counts
Every set counts in full towards the exercise’s primary muscle and towards its secondary muscle too. A 4-set bench press adds 4 to chest and 4 to triceps — the same rule as the app’s weekly volume panel and the MCP connector, which is why a column’s total can exceed the number of sets performed.
The exercises come from the NoteFit catalogue (1434 exercises with a primary and a secondary muscle), with the names in English as they appear in the app. If yours is not there, add it by hand and pick the muscles.
Targets start at the defaults of a new week in NoteFit — 12 sets for legs, glutes, chest and back, 4 for shoulders, triceps, biceps and abs — and you can change them. Nothing you type here is stored or sent anywhere.
Frequently asked questions
Why is the total higher than the sets I actually did?
Because a set of an exercise with a secondary muscle counts for both muscles. That is deliberate: the point is to see how much stimulus each muscle receives, not how many sets you performed.
How much weekly volume should each muscle group get?
It depends on the goal, on experience and on the rest of the plan — this calculator does not prescribe, it counts. Set the target that makes sense for your block and use the status (below, on target, above) to adjust the week.
Is anything saved?
No. The calculator runs in your browser and neither stores nor sends what you type. If you want to keep the plan and follow it week after week, that is what NoteFit does.