About

This website is used to calculate your warm up sets as well as the weights needed on each side.

Warmups are calculated as followed; first the bar x 5(reps) x 2(sets), 40% working set x 5, 60% x 3, 80% x 2. The warmup percentages, reps and sets can all be customized to suit your needs.

It also calculates your 1RM(One Rep Max) by using the formula, Working Weight / (1.0278 - (.0278 * 5)), where 5 is the number of reps for your working set. Your 1RM is then compared to the Exrx.net weightlifting standards table. This feature can be used once you set your bodyweight and gender in settings. There is not a standard for Rows, so the Bench numbers are used instead.

After setting weights for each exercise, go to the Workouts page to see your workout for the day. It can be customized by dragging and dropping the exercises into the appropriate boxes. Based on warmupreps.com

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