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Open account in a minuteSet and Rep Scheme Calculator by Goal
Get ready-made recommendations for sets and reps based on your goal
Updated for 2026
Formulas verified
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Sets
Reps
Strength
Hypertrophy
Калкулатор за серии и повторения по цел
Получи готови препоръки за серии и повторения според твоята цел
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Why trust us?
- Estimated calculations
- Formulas are publicly known
- Not medical advice
- See "How do we calculate?" section
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What does the set and rep scheme calculator calculate?
The set and rep scheme calculator is an online tool that provides recommended schemes for sets and repetitions based on your training goal - strength, hypertrophy (muscle growth), or endurance. The calculator shows optimal ranges for sets, reps, intensity (percentage of 1RM), and volume, based on scientific research and industry standards. The calculator is useful for anyone who trains with free weights and wants to plan effective workouts for a specific goal, for beginners who don't know what sets and reps to use, and for experienced athletes who want to optimize their programs. It helps you understand the differences between training protocols for different goals and choose the optimal scheme for your needs.
How to use the set and rep scheme calculator?
Using the calculator is very simple. Follow these steps:
- Select goal: Specify your training goal - Strength, Hypertrophy, or Endurance.
- Review recommendations: The calculator will automatically show recommended sets, reps, intensity, and volume for the selected goal.
- Analyze results: View detailed recommendations for each goal and understand the differences between protocols.
- Apply to workouts: Use the recommendations as a starting point for planning your training sessions.
Example with specific numbers
Example: Goal - Hypertrophy (muscle growth)
- Sets: 3-5 sets per exercise
- Reps: 8-12 reps per set
- Intensity: 70-80% of 1RM
- Volume: Moderate to high (3-5 sets × 8-12 reps)
- Rest time: 60-90 seconds between sets
- Example: 3 sets × 10 reps at 75% of 1RM
For hypertrophy goal, the recommended scheme is 3-5 sets of 8-12 reps at 70-80% of 1RM intensity. This provides optimal balance between mechanical and metabolic stress needed for muscle growth. For strength (1-5 reps, 85-95% of 1RM) and endurance (15+ reps, 50-70% of 1RM) the schemes are different.
Sources and notes
The calculator uses recommendations based on scientific research and industry standards for training programming. For strength, 1-5 reps at 85-95% of 1RM with longer rest periods are recommended. For hypertrophy - 8-12 reps at 70-80% of 1RM with moderate rest. For endurance - 15+ reps at 50-70% of 1RM with short rest. It's important to note that optimal schemes may vary according to individual differences, experience, recovery, and other factors. For personalized programs, always consult with a qualified fitness trainer.
Last updated: April 17, 2026
Data is up to date according to NRA and NOI (Bulgarian tax and social security). For official information see the sources below. Last update: 17 April 2026.
Sources:
- NRA – National Revenue Agency
- NOI – National Social Security Institute
- VAT Act – Bulgarian VAT law
- Local taxes act – Local taxes and fees
Related calculators
Check out our other useful fitness calculators:
- 1RM Calculator – Calculate maximum strength
- Workout Diary Calculator – Log and analyze your workouts
- Linear Periodization Calculator – Generate training programs
Frequently Asked Questions
What is the difference between strength, hypertrophy, and endurance?
Strength is developed at 1-5 reps with high intensity (85-95% of 1RM). Hypertrophy (muscle growth) at 8-12 reps at moderate intensity (70-80%). Endurance at 15+ reps at low intensity (50-70%).
How many sets should I do?
For most goals: 3-5 sets per exercise. For strength: 4-6 sets. For hypertrophy: 3-4 sets. For endurance: 2-3 sets. Total volume per muscle group per week matters more than sets per workout.
What rest time should I use?
For strength: 3-5 minutes. For hypertrophy: 60-90 seconds. For endurance: 30-60 seconds. Rest time affects recovery and training adaptations.
Can I mix different rep ranges?
Yes! Many programs use periodization, mixing strength, hypertrophy, and endurance phases. You can also use different rep ranges in the same workout for variation.