Calculator
Warm-up sets calculator
Give me your working weight and reps — I'll lay out a warm-up from the empty bar so you reach your work sets warm, not tired.
Warm-up sets
- 20 kg × 10
- 40 kg × 5
- 60 kg × 3
- 80 kg × 2
- 90 kg × 1
How I count
First set — the empty bar for 10 reps. Then 40%, 60% and 80% of your working weight for 5, 3 and 2 reps. Before a heavy set (5 reps or fewer) I add 90% for a single: the closer you get to your max, the smaller the last step.
Every weight is rounded down to a step you can load with plates: 2.5 kg or 5 lb. A step that ends up no heavier than the one before drops out — light working weights get a shorter ladder. Warm-up reps aren't work: rest a minute between them, no more. I list what goes on each side right next to every warm-up set.
Log your sets in the bot — I'll track working weights and records myself.
More tools
1RM calculatorEstimated max from one set, plus a percentage table.RPE chartRPE, reps and percent of max.Wilks, DOTS and GLCompare strength across bodyweights.Workout tonnageHow much you lifted in a workout — and how many elephants that is.Rest timer60, 90, 120 or 180 seconds between sets — with sound and vibration.When will I bench 100?A forecast for when you'll hit your target on bench, squat or deadlift.How strong are youYour squat, bench, deadlift and total against lifters on the platform in your class.