Warm-up Sets
The ramp from light to your working weight.
What are you lifting with?
Squat, bench press, overhead press, rows. Starts with the empty bar.
kg
kg
Enter the weight of your first working set.
How the warm-up is built
- A few jumps from light to your working weight — more of them the heavier you lift, so no single jump is a shock.
- Reps drop as the weight climbs (5, 4, 3, 2, 1). Warm-ups should prepare you, not tire you — research from Stronger By Science found heavier, shorter warm-ups beat long light ones.
- A single near 90% is only added before heavy low-rep work (5 reps or fewer), as in RippedBody's protocol. Before a set of 10 it would just be wasted effort.
- Rest about a minute between warm-up sets, then your normal rest before the first working set.
- In a workout, tap the flame next to an exercise and these sets are added for you — and left out of your volume and records.