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Volume Recommendations for Hypertrophy
V2Based on MEV/MAV/MRV framework — Renaissance Periodization & Schoenfeld et al. (2017)
Experience level:
MV – Maintenance Volume
MEV – Min Effective Volume
MAV – Max Adaptive Volume
MRV – Max Recoverable Volume
Cara baca: Bar menunjukkan sets/week untuk setiap landmark. MV = batas bawah maintenance. MEV = minimum untuk growth. MAV = zona optimal. MRV = batas atas sebelum recovery terganggu. Semua angka adalah estimasi populasi rata-rata — respons individual bervariasi.
Chest
Direct sets only (bench, fly, etc)
MV
4 sets
MEV
6 sets
MAV
6–12 sets
MRV
16 sets
Back
Rows, pulldowns, pull-ups
MV
4 sets
MEV
6 sets
MAV
6–14 sets
MRV
20 sets
Shoulders (side/rear)
Lateral raises, face pulls
MV
4 sets
MEV
6 sets
MAV
6–14 sets
MRV
18 sets
Biceps
Indirect sets from back work count ~50%
MV
4 sets
MEV
6 sets
MAV
6–10 sets
MRV
14 sets
Triceps
Indirect sets from pressing count ~50%
MV
4 sets
MEV
6 sets
MAV
6–10 sets
MRV
14 sets
Quadriceps
Squats, leg press, lunges
MV
4 sets
MEV
6 sets
MAV
6–14 sets
MRV
18 sets
Hamstrings
RDL, leg curl, etc
MV
4 sets
MEV
6 sets
MAV
6–12 sets
MRV
16 sets
Glutes
Hip thrust, glute bridge, etc
MV
4 sets
MEV
6 sets
MAV
6–12 sets
MRV
16 sets
Calves
Calf raises
MV
4 sets
MEV
6 sets
MAV
6–10 sets
MRV
14 sets
Abs
Direct core work
MV
0 sets
MEV
4 sets
MAV
4–10 sets
MRV
14 sets
Volume recommendations derived from hypertrophy research (Schoenfeld et al., 2017; Baz-Valle et al., 2022). Deload guidelines based on Renaissance Periodization framework and Ogasawara et al. (2013).
All numbers are population averages — individual responses vary.