The simplest way to nail your warmups. Exercise-specific protocols that prepare you perfectly for working sets every single time.
Get Ramped UpFree forever • No signup required • Works on any device
From your first squat to your next PR. Ramped gives you the exact warmup progression you need no thinking required.
Get the exact weight for every warmup set. Tailored protocols for Squat, Bench, Deadlift, and Overhead Press so you're perfectly prepared, every time.
Exercise-specific ramps • 3 intensity levels • Visual plate loading
Hit your top set, then keep pushing. Calculate drop sets at the perfect percentage with exact plate breakdowns for seamless transitions.
80-95% drop sets • Instant calculations • Quick plate changes
See where you stand. Exercise-specific strength standards from Beginner to Elite realistic benchmarks for Squat, Deadlift, Bench, and OHP.
Research-backed standards • Exercise-specific ratings • Compare your lifts
Test your 1RM without the risk. Research-validated formulas give you accurate estimates from submaximal lifts compare Epley and Brzycki methods.
2-10 rep accuracy • Dual formula comparison • Safe testing
See exactly which plates to load for warmup AND working sets. Color-coded by weight, just like real gym plates. No more mental math.
Select only the plates you have available. Visual plate rack adapts to your home gym or commercial facility setup.
Designed for the gym floor. Chunky buttons, clear text, and instant calculations. Use it on your phone between sets.
Choose from Squat, Bench Press, Deadlift, or Overhead Press. Each exercise gets a tailored warmup protocol designed for that specific movement.
Select which weight plates you have available from your plate rack. The calculator will only use these plates in your warmup sets.
Input your planned working weight for the exercise. This is the weight you'll be using for your main working sets.
Receive a complete warmup progression with exact weights, reps, and visual plate loading guides for both warmup and working sets. Check off each set as you complete it.
Join thousands of lifters using Ramped. Get the exact warmup progression you need—every single time.
Get Started FreeA warmup calculator automatically generates the optimal warmup sets for your barbell exercises. Instead of guessing which weights to use before your working sets, the calculator provides precise warmup progressions based on exercise type, working weight, and available plates. This ensures proper preparation, reduces injury risk, and saves time at the gym.
The number of warmup sets depends on your working weight and exercise type. For lighter weights (under 100kg), 3-4 warmup sets are typically sufficient. For heavier weights (over 160kg), 5-7 warmup sets provide better progression. Our calculator automatically adjusts the number of sets based on your working weight and chosen protocol (standard, conservative, or aggressive).
Deadlifts require the bar to start at proper height for correct form. Starting with an empty bar (20kg) means pulling from too low, which can compromise technique. Our deadlift-specific protocol starts at 30kg for working weights under 90kg, and 60kg for heavier loads, ensuring you maintain proper pulling position from the first warmup rep.
Select all the weight plates available at your gym or home setup. Common plates include 20kg, 15kg, 10kg, 5kg, 2.5kg, 1.25kg, and smaller change plates. The calculator will only use your selected plates to create warmup progressions, ensuring you can actually load the calculated weights.
Conservative protocol uses fewer warmup sets (3-4 sets) with larger jumps, ideal for moderate weights or when time is limited. Standard protocol provides balanced progression (4-6 sets) suitable for most training. Aggressive protocol includes more warmup sets (6-8 sets) with smaller jumps, recommended for heavy attempts, 1RM testing, or competition preparation.
Yes! The warmup calculator is fully mobile optimized with large buttons, clear text, and instant calculations. It works on any device with a web browser - iPhone, Android, tablet, or desktop. No app installation required, and it works offline once loaded.
Our 1RM calculator estimates your one-rep max from submaximal lifts using research-validated Epley and Brzycki formulas. Simply enter the weight you lifted and the number of reps (2-10 reps for accuracy). The calculator shows both formula results and indicates which rep ranges provide the most reliable estimates.
