Workout Warmup Calculator
Body part
Select...
Upper
Lower
Target weight
Unit
kg
lbs
For Barbell (20 kg / 45 lb min)
Target reps / set
5
8
12
# Warm-up sets
1
2
3
4
5
6
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How to use
Select the workout parameters above.
If “For Barbell” is checked, the target weight cannot be lower than an empty Olympic bar (20 kg / 45 lb).
Review the generated warm-up plan.
Tap
Copy to clipboard
to copy lines such as “Set 1 – 40 kg × 5 reps”.
References
Ribeiro et al. (2020),
The Role of Specific Warm-up during Bench Press and Squat Exercises
.
Viveiros et al. (2024),
High-load low-volume warm-up increases performance
Well+Good -
The Right Way to Warm Up for Lifting Weights, According to Science