Free warm-up sets calculator for barbell training. Enter your working weight and get a ramped warm-up protocol: empty bar, then 40%, 55%, 70%, and 85% of your working weight with recommended reps and rest times, rounded to loadable plate increments in kg or lbs.
A good warm-up prepares your muscles and nervous system for heavy lifting without causing fatigue. Higher reps with the empty bar, then progressively heavier singles, doubles, and triples get you to your working weight ready to perform.