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%) | 270 lbs | 5 | 2×45 + 2×10 + 1×2.5 |
| Warm-up 4 (60%) | 410 lbs | 3 | 4×45 + 1×2.5 |
| Warm-up 5 (80%) | 545 lbs | 2 | 5×45 + 1×25 |
| Work Set | 680 lbs | Target reps | 7×45 + 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.