Training tool

Warm-up Set Planner

Choose a target and day type to see an example ramp that increases load while reducing reps.

Use the toolFree · No account required

Describe your target set

Create a simple ramp-up template toward a target load. This is not a personal prescription.

Inputs are calculated on your device and are not stored.

Ramp-up template

Enter a target to see the table

Choose a target and day type to see the result here.

How to read it

Early sets prepare the movement and technique; reps decrease as you approach the target. If bar speed, form, or joint feel deteriorates, do not force the template.

This template cannot assess exercise choice, injury history, or daily fatigue. If needed, review the movement and load with an experienced trainer.

Quick guide

Increase load gradually, not all at once

Warm-up sets rehearse the same movement with lighter loads. The template reduces reps as load rises; the goal is readiness and form, not completing a number at any cost.

How to use it

  1. 1Enter the load for the target set.
  2. 2Choose a general, heavy-day, or new-movement template.
  3. 3Stop rather than forcing the plan if form or speed deteriorates.

How should you read it?

For a 100 kg target, the general template may suggest steps such as 40, 55, 70, and 82.5 kg. These are starting points, not a requirement to use the same loads every day.

Keep the limits in view

Percentages are not a personalised warm-up prescription. Exercise choice, injury history, and daily readiness may need a trainer or health professional.

What this tool cannot do

Percentages are a general starting template. Technique, joint feel, injury history, and daily fatigue need individual judgement.

Sources last checked: September 2026