EST Programme & Log Audit · Schoenfeld Volume Landmarks

Workout Split & CSV Volume Analyser (Hevy / Strong / Fitbod)

Enter your weekly working sets by movement pattern (or drop in a Hevy/Strong CSV export right in your browser) to audit your volume against Schoenfeld et al.’s (2017) 10 to 20 set dose-response band, check Push:Pull and Quad:Posterior symmetry, and identify recovery gaps.

Core Equation & Guard-Rail

Target Hypertrophy Band = 10–20 Hard Sets/Muscle/Week · Optimal Push:Pull ≈ 1.0 : 1.0

All CSV parsing and volume calculations run 100% locally in your browser. Warm-up sets (RPE < 6 or > 4 RIR) should not be counted toward your 10 to 20 weekly working sets.

Methodology, Guides & Coaching

Science: Concurrent Training & Weekly Volume Science → AI Workout Tracker & Programme Rater → Switching from Hevy or Strong Guide Structure Your Training Week Rate My Workout Programme Tool Hevy Alternative Rate My Workout Programme PR & 1RM Tracker AI Body Scanning
EST Workout Split & Volume Analyser
3 Peer-Reviewed Sources
Total Weekly Sets

50 sets

Schoenfeld Target: 10-20/muscle

Push : Pull Ratio

1.5 : 1

Target symmetry: 1.0 : 1

Quad : Hinge Ratio

1.5 : 1

Posterior chain balance

  • • Push-to-Pull ratio is 1.5:1. Add 6 weekly upper-back/row sets to balance shoulder mechanics.
  • • Quad-to-Posterior ratio is 1.5:1. Add 3 to 4 hinge/hamstring sets (RDLs or Nordic curls).
  • • One cardio session or fewer a week is unlikely to reach the WHO 150 to 300 minutes of moderate activity. If you can, add one or two easy Zone 2 sessions, ideally 6 hours away from lifting.

General fitness and training estimates only. Not medical advice.

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About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾

Target Hypertrophy Band = 10–20 Hard Sets/Muscle/Week · Optimal Push:Pull ≈ 1.0 : 1.0

All CSV parsing and volume calculations run 100% locally in your browser. Warm-up sets (RPE < 6 or > 4 RIR) should not be counted toward your 10 to 20 weekly working sets.

  • • More quality sets generally means more muscle, and this meta-analysis is why your weekly volume grows deliberately rather than all at once. [Source]
  • • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
  • • The weekly movement target your plan aims at, 150 to 300 minutes of moderate activity plus regular strength work, comes straight from the WHO's global guidelines. [Source]
Read Concurrent Training & Weekly Volume Science → Switching from Hevy or Strong Guide Structure Your Training Week Rate My Workout Programme Tool Hevy Alternative Rate My Workout Programme PR & 1RM Tracker AI Body Scanning

General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.

Verified Literature

Peer-reviewed sources behind this calculator

Read full methodology in the Science Hub →

More quality sets generally means more muscle, and this meta-analysis is why your weekly volume grows deliberately rather than all at once.

Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. "Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis." Journal of Sports Sciences, 2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197

View the source

How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults.

American College of Sports Medicine. "American College of Sports Medicine position stand. Progression models in resistance training for healthy adults." Medicine & Science in Sports & Exercise, 2009;41(3):687-708. doi:10.1249/MSS.0b013e3181915670. Widely cited as Ratamess, N.A. et al., 2009, after the writing group's lead author.

View the source

The weekly movement target your plan aims at, 150 to 300 minutes of moderate activity plus regular strength work, comes straight from the WHO's global guidelines.

World Health Organization. WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization, 25 November 2020. ISBN 9789240015128.

View the source

Deep-Dive Training Guides

How to apply these numbers in your training week

Automatic Tracking & Adaptation

Let Pelaris compute and track this automatically

Inside Pelaris, you never need to punch numbers into a spreadsheet. Every logged set, run and check-in updates your estimates automatically and adapts next week’s sessions.

Bring Your Hevy, Strong, Fitbod or JEFIT CSV into Pelaris Explore AI Workout Tracker & Programme Rater →

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Frequently asked questions: Workout Split & Volume Analyser

How many working sets per muscle group per week maximise hypertrophy?

Schoenfeld, Ogborn and Krieger’s 2017 meta-analysis demonstrated a clear dose-response relationship where 10 to 20 hard working sets per muscle group per week produced significantly greater hypertrophy than fewer than 10 sets.

Why does a high Push-to-Pull ratio cause shoulder issues?

Many self-programmed lifters log 16-20 chest and anterior deltoid pressing sets per week against only 8-10 upper-back pulling sets. Matching horizontal and vertical pulling 1:1 with pressing balances glenohumeral and scapular mechanics.

Does uploading my Hevy or Strong CSV send my workout log to a server?

Your numbers stay in your browser tab here. To bring your whole Hevy, Strong, Fitbod or JEFIT history across, export the CSV from your app and bring it into Pelaris under Profile, Data. It is free, Pelaris reads the columns for you, and you see what it found before anything is saved.

Step by step: bring your training history to Pelaris →Start free and bring your CSV →