Warm-up ramp
The sets that take you from the empty bar to your first working set.
Result
Enter your first working weight and the warm-up sets that lead to it appear here.
How it works
- Starts with the 45 lb bar for eight easy reps, then climbs through roughly 45%, 65%, 80% and 90% of your working weight with fewer reps each time.
- Steps that wouldn't be meaningfully heavier than the bar are skipped, so a light working weight gets a shorter ramp.
What it can't tell you
- A ramp is for the first lift of a session. Later lifts usually need one or two lighter sets at most.
- If a joint feels stiff, add another light set rather than going heavier sooner.