Warm-up Set Calculator
Enter your first working weight and Kova will generate a simple ramp-up plan. The goal is to feel ready for heavy sets without turning the warm-up into a workout.
Unit
| Set | Weight | Reps |
|---|---|---|
| Empty bar or very light | 45 lb | 8-10 |
| First ramp | 90 lb | 5 |
| Second ramp | 125 lb | 3-5 |
| Third ramp | 160 lb | 2-3 |
| Final ramp | 190 lb | 1 |
When to use this calculator
- Planning warm-up jumps before a heavy squat, bench, deadlift, row, or overhead press
- Keeping warm-up volume low enough that your first work set still feels fresh
- Building a repeatable ramp when you already know the day's working weight
How to use the result
Treat the generated sets as a practical ramp, not a mandatory script. The goal is to rehearse the movement, raise tissue temperature, and feel the target weight before the real work starts. If a warm-up jump feels too large, add one small intermediate set and keep the reps easy.
Training notes
- Use fewer reps as the weight gets heavier so the warm-up does not become fatigue work.
- Add an extra light set when you are cold, sore, or returning after time away.
- For isolation lifts, you can usually use fewer ramp-up sets than you would for a heavy compound lift.
How to use warm-up set calculator
- 1
Enter your working weight
Use the top set or first work-set weight you plan to lift.
- 2
Set bar weight
Choose the empty bar or implement weight you start from.
- 3
Ramp gradually
Use the suggested sets to warm up without exhausting yourself before work sets.