Warm-Up Set Generator
Get a structured warm-up for any working weight. Enter your top set and see exactly what sets, reps, and loads to use on the way up.
A proper warm-up prepares your muscles, grooves the movement pattern, and prevents injury—without wasting energy on too many reps.
Standard Olympic bar is 45 lb or 20 kg.
Warm-up sequence
Top set must exceed bar weight.
| Set | Reps | Weight |
|---|
How It Works
- Top set weight: The working weight you're ramping up to
- Warm-up sets: Start with the empty bar, then progressively increase load
- Rep progression: Higher reps at lighter weights, fewer reps as you approach your working weight
- Goal: Prime your body without accumulating fatigue
Example
If your working set is 315 lbs, a typical warm-up might be: bar × 10, 135 × 5, 185 × 3, 225 × 2, 275 × 1, then your work sets at 315.
The exact jumps depend on your strength level and how you feel that day.
FAQ
Typically 4–6 sets. Heavier working weights need more warm-up sets to bridge the gap from the empty bar. Lighter working weights need fewer.
Minimal rest at lighter weights. As you get heavier (above ~70%), take 1–2 minutes. The final warm-up set before your work sets might warrant full rest.
You can abbreviate them, but don't skip entirely. Even for light weights, a few warm-up sets prepare the movement pattern and reduce injury risk.
Full warm-ups for your main lifts. Accessories after you're already warmed up usually need just 1–2 lighter sets to find the groove.