Warm-Up Sets Calculator
Enter the load and reps for your first working set. This planner builds a progressive warm-up ladder, removes duplicated loads and shows the plates needed on each side of the bar.
| Set | Reps | Load (lb) | Plates per side (lb) |
|---|---|---|---|
| Warm-up | 8 | 45 | Bar only |
| Warm-up | 5 | 90 | 2 × 10 + 1 × 2.5 |
| Warm-up | 3 | 135 | 1 × 45 |
| Warm-up | 2 | 180 | 1 × 45 + 2 × 10 + 1 × 2.5 |
| Warm-up | 1 | 200 | 1 × 45 + 1 × 25 + 1 × 5 + 1 × 2.5 |
| Work set | 5 | 225 | 2 × 45 |
An editable starting sequence, not a required protocol. Add general movement first; adjust sets to how ready you feel. For deadlifts, use full-height plates or blocks to preserve your normal bar height.
An adjustable starting ladder
The default ladder uses the empty bar, then 40%, 60%, 80% and 90% of the target weight for 8, 5, 3, 2 and 1 reps respectively. The deadlift starts at 40% rather than prescribing an empty-bar pull. Loads round down to the selected plates, and steps that equal a previous step or the final working weight are removed.
This is a planning template, not a validated optimal warm-up for every lifter. Do general movement before loading, add a technique set when useful, and remove unnecessary steps for light working weights. For deadlifts, preserve the normal starting height with full-height plates or suitable blocks.
Frequently asked questions
Are these percentages based on my 1RM?
No. They are percentages of the working weight you plan to lift, which may be well below your max.
Why are there fewer warm-up sets for a light load?
After plate rounding, several planned steps may equal the empty bar or the work set. The tool removes duplicate and redundant steps.
How long should I rest?
Use enough rest to feel ready without turning warm-up sets into fatigue work. You may need more time before the final warm-up and work set than between the lighter sets.