Fitness Calculators
All programsWarm-up Sets
Get a warm-up progression.
Unit:
Quick load:
| Set | Weight | Reps | Plates / side |
|---|---|---|---|
| Warm-up 1 (Empty Bar) | 45 lbs | 10 | Empty bar |
| Warm-up 2 (Empty Bar) | 45 lbs | 5 | Empty bar |
| Warm-up 3 (40%) | 220 lbs | 5 | 1×45 + 1×25 + 1×10 + 1×5 + 1×2.5 |
| Warm-up 4 (60%) | 330 lbs | 3 | 3×45 + 1×5 + 1×2.5 |
| Warm-up 5 (80%) | 440 lbs | 2 | 4×45 + 1×10 + 1×5 + 1×2.5 |
| Work Set | 550 lbs | Target reps | 5×45 + 1×25 + 1×2.5 |
This calculator generates a standard warm-up progression (Empty Bar, 40%, 60%, 80%) with exact per-side plate loading to prepare your CNS and muscles without accumulating fatigue.