Training volume calculator
See where your weekly volume actually lands.
Enter your weekly sets per muscle group and Adaptiv maps each one against three evidence-based landmarks — minimum effective (MEV), maximum adaptive (MAV) and maximum recoverable volume (MRV). The result shows which muscles are under-stimulated, well-placed, or accumulating more fatigue than they can recover from.
- MEV / MAV / MRV landmarks
- 10 muscle groups
- Push / pull balance check
Weekly sets per muscle group
- ChestpushNo volume
- BackpullNo volume
- ShoulderspushNo volume
- BicepspullNo volume
- TricepspushNo volume
- QuadslowerNo volume
- HamstringslowerNo volume
- GluteslowerNo volume
- CalveslowerNo volume
- Abs / corecoreNo volume
Knowing the landmarks is one thing.
Programming around them is another.
Adaptiv structures your weekly volume, tracks accumulated fatigue across the block, and adjusts loading before recovery starts to suffer — so each muscle group stays where it earns the most adaptation.
- Deload scheduled as MRV approaches
- Volume progression by block
- Push / pull balance tracking
- A coaching note on every session