Barbell Warm Ups Calculator

Generate warmup sets for your barbell workouts using progressive warmup methodology. Enter your target top set weight and reps, and we'll calculate the warmup progression with plate breakdowns.

Target Top Set

Enter the weight and reps for your working set/s

5 reps

Barbell Type

Standard bar (45lb)

Women's bar (35lb)

Plate Preference

Prefer red (55lb) plates

Prefer blue (45lb) plates

Warmup sets (before top set)

Fewer sets = bigger jumps, more sets = smaller jumps.

Warmup Sets

Progressive warmup sets leading to your top set

Set 1: 10@45lb

Bar only (45lb)

Set 2: 5@60lb

~60% of top set

Bar + 2 x 5lb + 2 x 2.5lb

1x 5lb1x 2.5lb

Set 3: 5@75lb

~75% of top set

Bar + 4 x 5lb + 4 x 2.5lb

2x 5lb2x 2.5lb

Set 4: 5@90lb

~90% of top set

Bar + 2 x 10lb + 4 x 5lb + 2 x 2.5lb

1x 10lb2x 5lb1x 2.5lb

Top Set: 5@100lb

Bar + 2 x 10lb + 6 x 5lb + 2 x 2.5lb

1x 10lb3x 5lb1x 2.5lb