Warm-Up Set Calculator
Enter your working weight and get a ready-to-lift warm-up ramp — every set, every rep, and the exact plates to load on each side of the bar.
Your warm-up ramp
Rounded to the nearest 2.5 kg — adjust to the plates you own.
| Set | % of top set | Weight | Plates per side |
|---|
How the ramp is built
The ramp follows the standard progression used by lifters and coaching apps: an empty-bar set to grease the movement, then approximately 40% for five reps, 60% for five, and 80% for three before your working sets. Weights are rounded to the nearest 2.5 kg or 5 lb so every step is loadable with ordinary plates, and any step that would land within one plate jump of the previous set is skipped — small jumps waste energy you want on the top set.
Adjust for how you feel
On cold mornings or for a first exercise, add one extra light set. If you arrive warmed up from a previous lift, start at 60%. Older lifters and anyone returning from a break usually benefit from an extra repetition or two at 40-60% rather than heavier jumps. The ramp is a starting point — never let a warm-up set feel like a grind.
Keep the maths going
Plan the exact loading for any weight with your own plate inventory →
Not sure what your top set should be? Estimate it from a recent set →