Warm-Up Set Calculator
Enter your working weight, select your program and exercise, and get a structured ramp-up plan with plates-per-side breakdown.
Enter Your Working Weight
How It Works
This calculator generates program-specific warm-up ramps for barbell lifts. Each program uses different percentages and rep schemes tuned to its training philosophy:
- SensAI — A 3-step ramp with exercise-specific percentages. Uses bar-proximity snap (weights below bar × 1.2 round up to bar weight) and automatic deduplication.
- Starting Strength — Begins with two empty-bar sets for most lifts, then ramps through 3 progressively heavier warm-up sets.
- Greyskull LP — A universal 5-set ramp starting at 25% for all exercises.
- 5×5 — Similar to Starting Strength with exercise-specific ramps and empty-bar starts for upper body lifts.
- Max Single — A 6-set ramp designed to peak at a heavy single, starting from the empty bar through 90%.
All weights are rounded to the nearest plate increment (5 lb or 2.5 kg) so every set loads cleanly on a standard barbell.
Why It Matters
A proper warm-up ramp prepares your joints, nervous system, and muscles for heavy work while avoiding unnecessary fatigue. SensAI builds these ramps automatically into every strength workout based on your programmed working weights and recovery status.
SensAI builds your warm-up automatically
Connect your wearables and let AI handle the math — warm-up ramps, working weights, and recovery all adapt to you.
