Warm-Up Set Calculator
Warm-up sets for your working weight, without guesswork.
Use this calculator to build a simple warm-up ramp before your working sets. It is designed for real gym use, with adjustable percentages, bar-weight options, and rounding to plate-friendly increments.
Interactive Tool
Warm-Up Set Calculator
Build a fast warm-up ramp for your working set without guessing percentages or plate jumps mid-session.
Suggested warm-up sets
| Set | Weight | Reps | Load |
|---|---|---|---|
| #1 | 45 lb | 8 | 20% (bar) |
| #2 | 115 lb | 7 | 50% |
| #3 | 145 lb | 5 | 65% |
| #4 | 180 lb | 4 | 80% |
Bench Press notes
Bench warm-ups can use slightly smaller jumps when the working weight is close to your top set.
Default bar weight: 45 lb
Related tools and guides
Why warm-up ramps vary by lift
Bench press
Smaller jumps can help you land cleanly on a top set without overshooting the load.
Squat
Squats often benefit from one extra ramp set to prepare bracing and depth before heavy work.
Deadlift
Deadlift warm-ups usually reduce reps sooner so you do not waste grip or lower-back fatigue.
If you are also estimating top-set strength, pair this with the 1RM / e1RM calculator.
How to use this result in your workout
- Use the ramp as a starting point, then adjust if the bar speed feels off that day.
- Keep rest shorter on early warm-up sets and longer as you approach working weight.
- Log the working set and top-set effort so you can compare the next week accurately.
FAQ
How many warm-up sets should I do before a working set?+
Most lifters do well with 2-4 warm-up sets for a main lift. Heavier loads and lower reps usually benefit from more ramp sets than lighter accessory work.
Do warm-up sets count toward training volume?+
Usually no, not in the same way hard working sets do. Warm-up sets prepare your joints and nervous system, but most are too light to count as meaningful hypertrophy volume.
Should deadlift warm-up sets use fewer reps?+
Often yes. Many lifters reduce reps sooner on deadlifts to save grip and lower-back fatigue before the working set.
Can I use percentages for every lift?+
Percentages are a good starting point, but the best warm-up ramp depends on the lift, the day, and how heavy your working set feels.
Warm up smart, then track the set that matters.
Push/Pull makes it easy to save your routine, repeat your best session structure, and log top sets with clean history.
Related reading: rest between sets and RIR/RPE explained.