Volume Plan & Landmarks
MEV, MAV, MRV, and MV by muscle group. Generates weekly set allocation based on experience and goal.
Inputs
Fill in the inputs and press Calculate to see your science-backed results.
How to use Volume Plan & Landmarks
MEV, MAV, MRV, and MV by muscle group. Generates weekly set allocation based on experience and goal.
Choose measurements that describe your actual session or situation, confirm the units, then calculate. Read the result alongside its assumptions and use the tool again when your inputs change.
Inputs explained
Experience
Choose the option that matches your context; available options include Beginner, Intermediate, Advanced.
Goal
Choose the option that matches your context; available options include Hypertrophy, Strength, Power.
Training days/week
Enter a measured or estimated value (minimum 2) (maximum 7), using the unit indicated in the field label.
Recovery capacity
Choose the option that matches your context; available options include Low, Moderate, High.
Block length (weeks)
Enter a measured or estimated value (minimum 4) (maximum 16), using the unit indicated in the field label.
Include deload week
Enter the requested value using the format shown in the form.
How to interpret the output
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery.
Repeat measurements using similar conditions when monitoring trends. Numerical predictions can vary with input accuracy, measurement method and individual circumstances.
Limitations and responsible use
Volume landmarks are guidelines, not rules. Individual recovery capacity varies. Monitor performance and adjust.
Read the full disclaimerFrequently asked questions
What does the Volume Plan & Landmarks estimate?
MEV, MAV, MRV, and MV by muscle group. Generates weekly set allocation based on experience and goal.
Which information do I need for this programming tool?
Provide Experience, Goal, Training days/week, Recovery capacity, Block length (weeks), and any additional fields shown above. Use your own relevant measurements and the units indicated in each field.
How should I interpret the result?
Use the output as a planning reference. A qualified coach should consider available equipment, movement skill and recovery. Compare results with your goals and other relevant observations rather than using a single output to make a major decision.
Disclaimer: Volume landmarks are guidelines, not rules. Individual recovery capacity varies. Monitor performance and adjust. Read the medical disclaimer.
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