Calculate your warm-up
How the warm-up calculation works
The starting example uses 40% × 8 reps, 60% × 5 reps and 80% × 3 reps of your working weight. You can change every percentage and rep count. This is the same default calculation used in Setlane, not a universal prescription.
For each step, the calculator chooses the exact load or the closest lower load available with your equipment. Loads below the bar are raised to the bar weight. Repeated loads, zero loads and steps at or above your working weight are omitted.
| Step | Percentage | Weight | Reps |
|---|---|---|---|
| 1 | 40% | 40 kg | 8 |
| 2 | 60% | 60 kg | 5 |
| 3 | 80% | 80 kg | 3 |
Adjust the plan to the session
Enter your planned working weight, not your estimated one-rep max. The output only describes the loaded warm-up sets for that movement. It does not assess readiness, previous exercises, pain or fatigue, and does not replace your general warm-up.
Use your programme or coach’s instructions to choose the number of sets and effort. You can remove steps that are unnecessary for your session and edit reps without changing the working weight.
Use the same tool during your workout
Setlane includes the plate calculator and warm-up calculator on Free. Open the tool during a workout instead of switching back to this page; your training log and the calculation are in the same place.
Get Setlane for Android · Estimate your one-rep max · Barbell Plate Calculator
Frequently asked questions
Does this require a Setlane account?
No. You can use this calculator directly in your browser. It does not save a workout or send your input to a Setlane account.
Are the plates shown for one side or both?
Plate quantities in the result are per side. The total weight includes the bar and both sides.
Can I change the bar and plate sizes?
Yes. Edit the bar weight, available plate sizes and number of pairs. Use the same weight unit for all inputs.