Workout Log Parser Calculator
Use our free Workout log parser tool to get instant, accurate results. Powered by proven algorithms with clear explanations.
Reviewed by Daniel Agrici, Founder & Lead Developer
Formula
Volume = Exercises x Sets x Reps x Weight | 1RM = Weight x (1 + Reps/30)
Total training volume is the product of all exercises, sets, reps, and weight used. The Epley formula estimates one-rep maximum from submaximal lifts. Training density divides total volume by session duration. Calories are estimated using MET values for resistance training intensity.
Worked Examples
Example 1: Upper Body Push Day
Problem:Log: 5 exercises (bench, OHP, incline DB, flies, tricep pushdown), avg 4 sets x 10 reps x 135 lbs, 55 min workout.
Solution:Total volume: 5 x 4 x 10 x 135 = 27,000 lbs\nTotal sets: 5 x 4 = 20 sets\nTotal reps: 5 x 4 x 10 = 200 reps\nTraining density: 27,000 / 55 = 490.9 lbs/min\nTonnage: 27,000 / 2,000 = 13.5 tons\nEstimated 1RM (at 10 reps): 135 x (1 + 10/30) = 180 lbs
Result:27,000 lbs total volume, 13.5 tons moved, ~491 lbs/min density
Example 2: Heavy Leg Day
Problem:Log: 4 exercises (squat, leg press, RDL, leg curl), avg 5 sets x 6 reps x 225 lbs, 70 min workout.
Solution:Total volume: 4 x 5 x 6 x 225 = 27,000 lbs\nTotal sets: 4 x 5 = 20 sets\nTotal reps: 4 x 5 x 6 = 120 reps\nTraining density: 27,000 / 70 = 385.7 lbs/min\nTonnage: 27,000 / 2,000 = 13.5 tons\nEstimated 1RM (at 6 reps): 225 x (1 + 6/30) = 270 lbs
Result:27,000 lbs total volume, 13.5 tons moved, ~386 lbs/min density, est 1RM: 270 lbs
Frequently Asked Questions
What metrics should I track in a workout log?
Essential metrics include: exercise name, sets, reps, and weight for each movement. Advanced metrics include rest periods, tempo (eccentric/concentric speed), rate of perceived exertion (RPE) or reps in reserve (RIR), and total session duration. Over time, tracking weekly volume per muscle group is crucial for programming. Many lifters also benefit from recording bodyweight, sleep quality, and subjective energy levels, as these contextual factors heavily influence performance. The most important thing is consistency in tracking, as trends over weeks and months matter more than any single session.
References
Reviewed by Daniel Agrici, Founder & Lead Developer · Editorial policy