How accurate is the Weekly Sets-per-muscle Tracker for estimating lifting targets?

The Weekly Sets-per-muscle Tracker uses validated exercise science formulas to estimate performance safely without requiring maximal attempts to muscular failure. For personalized lifting cues and biomechanics assessment, Coach Sharm provides 1-on-1 coaching at Body Thrive Sultan Plaza.

How often should I recalculate my targets?

Recalculate your training numbers every 4 to 6 weeks as strength and neuromuscular adaptations develop. Avoid testing maximal loads every week, which spikes joint fatigue and injury risk.

v1.6 Schoenfeld Volume Landmarks

WEEKLY SETS-PER-MUSCLE TRACKER

Audit your weekly training volume against Brad Schoenfeld's hypertrophic volume landmarks (MV, MEV, MAV, MRV) to ensure optimal muscle development without overreaching.

Hypertrophic Volume Audit

Enter Weekly Hard Working Sets (RPE 7–10)

Only count direct working sets taken within 3 reps of muscular failure.

Chest (Pecs) MAV

Bench, push-ups, cable flyes

Back (Lats & Traps) MAV

Pull-ups, rows, pulldowns

Quads (Front Thighs) MAV

Squats, leg press, lunges

Hamstrings & Glutes MAV

Deadlifts, RDLs, hip thrusts, leg curls

Shoulders (Deltoids) MAV

Overhead press, lateral raises, face pulls

Arms (Direct Biceps/Triceps) MEV

Barbell curls, skull crushers, tricep pushdowns

Total Weekly Sets

66 direct sets

Optimal full-body training dose

Push-to-Pull Ratio

1.29 : 1

Back volume healthy vs pushing

Quad vs Posterior Ratio

1.00 : 1

Balanced knee and hip mechanics

Schoenfeld Volume Tier Diagnostics

Muscle Group	Weekly Sets	Status Tier	Clinical Recommendation

Volume Landmark Reference Scale

<6 sets: Sub-MV

6–9 sets: MV / MEV

10–18 sets: MAV (Optimal)

19–22 sets: MRV (Near Limit)

23+ sets: >MRV (Junk Volume)

Personalised Plan

Get Coach Sharm's Expert Assessment

Enter your details and Coach Sharm's coaching team will review your results and email your tailored guidance.

CLINICAL EVIDENCE & GUIDANCE

Frequently Asked Questions

How many weekly sets are optimal for muscle growth?

Meta-analyses by Dr. Brad Schoenfeld demonstrate a dose-response relationship between weekly volume and hypertrophy up to approximately 12–18 direct, hard sets per muscle group per week (Maximum Adaptive Volume). Beyond ~20–22 sets per week, returns diminish drastically and systemic fatigue accumulates.

What do MV, MEV, MAV, and MRV mean?

MV (Maintenance Volume) is ~4–6 sets/week required to retain muscle mass. MEV (Minimum Effective Volume) is ~8–10 sets/week to initiate growth. MAV (Maximum Adaptive Volume) is the 10–18 set sweet spot where the highest rate of gains occurs. MRV (Maximum Recoverable Volume) is ~20–24 sets/week, past which recovery capacity is exceeded.

Do indirect sets count towards my total volume?

Compound pulling movements (such as rows and pull-downs) stimulate the biceps and rear delts with roughly 0.5 fractional sets. However, for clean tracking, counting direct working sets taken within 1–3 reps of failure provides the most reliable metric.

STRENGTH & HYPERTROPHY COACHING

Apply Your Strength Numbers With Coach Sharm, MSc

One-rep max estimates and barbell loading formulas establish your baseline — progressive overload coaching builds the physique. Explore our Bugis private studio programs:

WhatsApp Coach Sharm (+65 8862 6460)

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