The training room / Always free
1 Rep Max Planner
Other free training tools
Choose your lift and the weight you want to lift. Get a practical warm-up for your next heavy single.
Your warm-up
| Set | Total load | Reps | Rest after |
|---|
Assumes a 45 lb / 20 kg bar. Warm-up loads include the bar and round down to 5 lb / 2.5 kg total increments. Your target stays exactly as entered.
Rest longer if needed. If a warm-up is unexpectedly difficult, reduce or postpone the target. Stop if technique breaks down or you feel pain.
Start easy.
Spend 5–10 minutes on easy movement and lift-specific practice. Keep every warm-up rep controlled and comfortably away from failure.
A starting point, not a guarantee. Adjust the loads, reps and rest to your experience and how you feel today. Use appropriate safeties or a competent spotter for pressing and squatting.
How this planner works
This Lift Omega starting sequence uses roughly 50%, 65%, 80%, 90% and 95% of your target, with fewer reps as load rises. Duplicate rounded loads are skipped. It follows general progressive warm-up principles; these exact percentages are not a validated universal protocol.