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Hypertrophy fundamentals5 min• 2026-10-21

Weekly Training Volume: How to Calculate Total Workload Tonnage

Learn to multiply Sets × Reps × Weight to track your cumulative workout volume.

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Gráfico de tonelagem e volume de treino em tela digital

Tonnage calculation reveals real training progression even when bar weight seems stable.

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Fractional plates (1 kg & 1.25 kg)Adjustable dumbbellsWrist wraps

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Put into practice: Routines & Guides

Follow workouts and detailed exercise biomechanics directly related to this article:

Workout Routine

Workout A — Chest, Shoulders and Triceps

5 exercises • ~50 minView
Workout Routine

Workout B — Back, Biceps and Core

5 exercises • ~50 minView
Exercise Guide

Bench Press

Chest • 4 steps & biomechanicsView
Exercise Guide

Barbell Back Squat

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