Enter the weight for your first working set, the weight of your empty bar, and the smallest total jump you can make with your plates. The calculator builds a short ramp of lighter sets and rounds each load to a weight you can put on the bar.
Results
How the warm-up sets are calculated
The template starts at 40%, 55%, 70%, and 85% of your working weight for 8, 5, 3, and 1 rep. Loads round to the nearest weight you can build from the empty bar using your chosen jump. The calculator caps warm-up sets below the working weight and combines steps that round to the same load.
Example
With a 225 lb working set, a 45 lb bar, and 5 lb jumps, the warm-up loads are 90, 125, 160, and 190 lb. A pair of 2.5 lb plates makes a 5 lb total jump.
Adjust the ramp to the lift
This is a starting template, not a required sequence. You may need fewer sets after a similar lift or smaller jumps before a heavy set. The calculation assumes you can make each listed jump with the plates you have.
Enter your working set weight
Use the weight you plan to lift for your first working set. For three work sets at 185 lb, enter 185 lb even if your one-rep max is higher. If you change your first working set, the suggested ramp changes with it.
Check the jump your plates allow
Use the increase for the entire bar. A pair of 5 lb plates adds 10 lb. With a light working weight and large jumps, several steps may round to the same load. The calculator shows the repeated weight once, so the ramp can contain fewer than four sets.