Warmup Set Calculator

Summary

The warmup set calculator generates a complete progressive warmup plan based on your working weight. Enter the weight you intend to lift for your main sets, choose the number of warmup sets, and select your unit. The calculator outputs a table of warmup sets with percentage of working weight, the exact weight to use (rounded to the nearest practical plate increment), and the recommended rep count for each set. You can also customize the percentage for each warmup set and copy the full plan as text.

How it works

1. Enter your working weight — the weight you will use for your main working sets.
2. Choose the number of warmup sets (2–6). Four sets is the default.
3. Select your unit: kg or lb.
4. The calculator applies default percentages (40%, 60%, 75%, 90%) to your working weight.
5. Each warmup weight is rounded to the nearest practical plate increment (2.5 lb or 1.25 kg).
6. Rep counts decrease as you get heavier: 10, 8, 5, 3 for a 4-set plan.
7. Adjust any percentage field to customize individual warmup sets.
8. Click "Copy Warmup Plan" to copy the full plan as plain text.

Use cases

• Plan your warmup before a heavy squat, bench press, or deadlift session.
• Avoid under-warming up and risking injury on a heavy single.
• Avoid over-warming up and fatiguing yourself before the working sets.
• Follow a structured warmup protocol recommended by a coach.
• Quickly calculate warmup weights when the gym math feels slow.
• Share a warmup plan with a training partner or athlete.

Frequently Asked Questions