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Free weight training volume calculator: compute session tonnage as sets × reps × weight in lb or kg, with weekly volume when you add sessions per week. Default: 4×8 @ 185 lb = 5,920 lb per session (~17,760 lb/week at 3×).
Last updated: May 25, 2026
Planning intensity from tonnage? One-rep max calculator
Leave blank for per-session tonnage only; same lift frequency assumed.
Summary
Per session: 5920 lb total load (4 × 8 × 185 lb) — about 2685 kg or 5920 lb converted. At 3 session(s)/week, rough weekly tonnage ≈ 17760 lb (8056 kg / 17760 lb).
Volume / session
5920 lb
Total reps
32
≈ kg (session)
2685 kg
≈ lb (session)
5920 lb
Weekly volume (est.)
17760 lb
Progressive overload can come from load, reps, sets, or quality—not volume alone. Adjust with a coach if you are new or returning from injury.
Default: 4 × 8 @ 185 lb, 3 sessions/week
5,920 lb
≈ 2,685 kg · 32 total reps
17,760 lb
≈ 8,056 kg / week (this lift only)
4 × 8 × 185 = 5,920 lb
× 3 = 17,760 lb weekly
5,920 lb/session · 17,760 lb/week
5×5 @ 315
7,875 lb
/session
5×5 weekly (2×)
15,750 lb
/week
3×10 @ 135
4,050 lb
accessory
4×6 @ 100 kg
2,400 kg
≈ 5,291 lb
volume (per session) = sets × reps per set × load per repweekly volume ≈ session volume × sessions per week (same prescription)total reps = sets × reps per set| Program | Sets × reps @ load | Session (lb) | Weekly (lb) | Use case |
|---|---|---|---|---|
| Hypertrophy (default) | 4×8 @ 185 lb · 3×/wk | 5,920 | 17,760 | Typical upper-body working sets |
| Strength 5×5 | 5×5 @ 315 lb · 2×/wk | 7,875 | 15,750 | Heavy squat or deadlift day |
| Moderate 3×10 | 3×10 @ 135 lb · 2×/wk | 4,050 | 8,100 | Accessory or technique work |
| High-rep finisher | 3×15 @ 95 lb · 1×/wk | 4,275 | 4,275 | Pump work — high reps, lower load |
| Reps | Typical sets | Intensity | Volume note |
|---|---|---|---|
| 1–3 | 3–6 | Heavy / neural | Lower rep tonnage per set; intensity drives stimulus |
| 4–6 | 3–5 | Strength | Common powerlifting working range |
| 6–12 | 3–4 | Hypertrophy | Most lifters accumulate meaningful tonnage here |
| 12–20+ | 2–4 | Metabolic | Lighter load; fatigue from reps, not bar weight alone |
4 × 8 × 185 = 5,920 lb per session · 32 reps · weekly ≈ 17,760 lb (8,056 kg)
Session 7,875 lb · 2×/week ≈ 15,750 lb
5 × 5 × 315 = 7,875 lb before warm-ups
Session 4,050 lb · weekly ≈ 8,100 lb
2,400 kg/session ≈ 5,291 lb
+1×8 @ 185 = +1,480 lb session tonnage (5×8 vs 4×8)
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