Warm-Up Set Generator
Build a warm-up ramp for your working weight.
How It Works
Warming up for heavy barbell lifts is not just about stretching — it is about progressively loading the muscles and nervous system toward your working weight. This generator creates a ramp-up sequence that gets you ready without wasting energy.
The generator produces warm-up sets at approximately 40%, 60%, and 80% of your working weight, with reps decreasing as the weight increases (typically 8, 5, 3). Each set is rounded to a loadable weight and shows the plates needed per side.
Start with an empty bar or very light set for 10+ reps to get blood flowing, then follow the generated ramp. Your first working set begins after the last warm-up set shown.
Worked Example
Input Working weight 225 lb, 45 lb bar.
Result Set 1: 95 lb x 8 reps (40%). Set 2: 135 lb x 5 reps (60%). Set 3: 185 lb x 3 reps (80%). All rounded to the nearest 5 lb.