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.
| 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 |
How this tool works
The calculator uses a fixed five-step template: the empty bar or implement for 8–10 reps, then about 40% of the working weight for 5 reps, 55% for 3–5, 70% for 2–3, and 85% for 1. Percentages are of the day's working weight, not of a one-rep max. Each ramp rounds to the nearest 5 lb or 2.5 kg, never drops below the bar, and never reaches the working weight. When a light working weight makes two steps round to the same load, the calculator keeps one of them so the ramp stays short.
Worked example
A 225 lb working weight with a 45 lb bar gives 45 × 8–10, 90 × 5, 125 × 3–5, 160 × 2–3, and 190 × 1 before the first working set. A 65 lb overhead press with the same bar collapses to 45 × 8–10 and 55 × 1, because every middle step rounds back to the empty bar.
When to use this tool
- 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.
Keep planning your workout
Put your plan into practice
Kova helps you log your workouts, follow a program, and keep your next targets in view.
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