Warmup Sets by Working Weight: Complete Reference Tables
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All weights are rounded to the nearest 5 lb (2.5 kg) — the smallest practical loading increment on most barbells. Use the Warmup Calculator for exact weights rounded to the nearest 2.5 lb plate.
Bar weight assumed: 45 lb (20 kg) Olympic barbell throughout.
Standard Protocol — Pounds
Protocol: 40% × 8, 60% × 5, 75% × 3, 90% × 1
| Working Weight | Set 1 (40%) | Set 2 (60%) | Set 3 (75%) | Set 4 (90%) |
|---|---|---|---|---|
| 95 lb | 45 (bar) | 60 | 70 | 85 |
| 115 lb | 45 (bar) | 70 | 85 | 105 |
| 135 lb | 55 | 80 | 100 | 120 |
| 155 lb | 60 | 95 | 115 | 140 |
| 175 lb | 70 | 105 | 130 | 155 |
| 185 lb | 75 | 110 | 140 | 165 |
| 205 lb | 80 | 125 | 155 | 185 |
| 225 lb | 90 | 135 | 170 | 200 |
| 245 lb | 100 | 145 | 185 | 220 |
| 265 lb | 105 | 160 | 200 | 240 |
| 275 lb | 110 | 165 | 205 | 250 |
| 295 lb | 120 | 175 | 220 | 265 |
| 315 lb | 125 | 190 | 235 | 285 |
| 335 lb | 135 | 200 | 250 | 300 |
| 355 lb | 140 | 215 | 265 | 320 |
| 365 lb | 145 | 220 | 275 | 330 |
| 385 lb | 155 | 230 | 290 | 345 |
| 405 lb | 160 | 245 | 305 | 365 |
| 435 lb | 175 | 260 | 325 | 390 |
| 455 lb | 180 | 275 | 340 | 410 |
| 495 lb | 200 | 295 | 370 | 445 |
Standard Protocol — Kilograms
Protocol: 40% × 8, 60% × 5, 75% × 3, 90% × 1
| Working Weight | Set 1 (40%) | Set 2 (60%) | Set 3 (75%) | Set 4 (90%) |
|---|---|---|---|---|
| 50 kg | 20 (bar) | 30 | 37.5 | 45 |
| 60 kg | 25 | 37.5 | 45 | 55 |
| 70 kg | 30 | 42.5 | 52.5 | 62.5 |
| 80 kg | 32.5 | 47.5 | 60 | 72.5 |
| 90 kg | 37.5 | 55 | 67.5 | 80 |
| 100 kg | 40 | 60 | 75 | 90 |
| 110 kg | 45 | 67.5 | 82.5 | 100 |
| 120 kg | 47.5 | 72.5 | 90 | 107.5 |
| 130 kg | 52.5 | 77.5 | 97.5 | 117.5 |
| 140 kg | 57.5 | 85 | 105 | 125 |
| 150 kg | 60 | 90 | 112.5 | 135 |
| 160 kg | 65 | 97.5 | 120 | 145 |
| 170 kg | 67.5 | 102.5 | 127.5 | 152.5 |
| 180 kg | 72.5 | 107.5 | 135 | 162.5 |
| 200 kg | 80 | 120 | 150 | 180 |
| 220 kg | 87.5 | 132.5 | 165 | 197.5 |
Starting Strength Protocol — Pounds
Protocol: 40% × 5, 60% × 3, 80% × 2, 90% × 1, 95% × 1
| Working Weight | Set 1 (40%) | Set 2 (60%) | Set 3 (80%) | Set 4 (90%) | Set 5 (95%) |
|---|---|---|---|---|---|
| 95 lb | 45 (bar) | 60 | 75 | 85 | 90 |
| 115 lb | 45 (bar) | 70 | 90 | 105 | 110 |
| 135 lb | 55 | 80 | 110 | 120 | 130 |
| 155 lb | 60 | 95 | 125 | 140 | 145 |
| 175 lb | 70 | 105 | 140 | 155 | 165 |
| 205 lb | 80 | 125 | 165 | 185 | 195 |
| 225 lb | 90 | 135 | 180 | 200 | 215 |
| 245 lb | 100 | 145 | 195 | 220 | 235 |
| 275 lb | 110 | 165 | 220 | 250 | 260 |
| 295 lb | 120 | 175 | 235 | 265 | 280 |
| 315 lb | 125 | 190 | 250 | 285 | 300 |
| 335 lb | 135 | 200 | 270 | 300 | 320 |
| 365 lb | 145 | 220 | 290 | 330 | 345 |
| 405 lb | 160 | 245 | 325 | 365 | 385 |
| 455 lb | 180 | 275 | 365 | 410 | 430 |
Lift-Specific Notes
Squat
Use the Standard 4-set or SS 5-set protocol in full. For working weights over 400 lb / 180 kg, consider adding an optional 5th set at 80% before the 90% set (making it a 5-set Standard):
| Modified Standard for heavy squats | % | Reps |
|---|---|---|
| Set 1 | 40% | 8 |
| Set 2 | 60% | 5 |
| Set 3 | 75% | 3 |
| Set 4 | 80% | 2 |
| Set 5 | 90% | 1 |
This extra touch-point at 80% helps prevent the common issue of the 90% set feeling like a near-max when the working weight is very heavy.
Bench Press
Follow the Standard protocol exactly. Do not skip the 40% set on bench even if it feels trivially light — the shoulder joint preparation at low loads matters more than the neural priming at this point.
For working weights under 135 lb / 60 kg, sets 1 and 2 will both be close to bar weight. In that case, use only 3 sets:
| Lightweight bench warmup (< 135 lb working) | % | Reps |
|---|---|---|
| Set 1 | 45 lb (bar) | 10 |
| Set 2 | 60% | 5 |
| Set 3 | 80% | 3 |
Deadlift
Deadlifts accumulate fatigue more quickly than squats or bench. Use slightly fewer warmup sets and lower reps at each set:
| Deadlift-specific warmup | % | Reps |
|---|---|---|
| Set 1 | 50% | 4 |
| Set 2 | 65% | 3 |
| Set 3 | 80% | 2 |
| Set 4 | 90% | 1 |
If training deadlifts after squats: Skip set 1 and start at 65%. Your posterior chain is already warm.
How Many Warmup Sets Do You Need?
| Working Weight | Typical Sets Needed |
|---|---|
| Under 115 lb / 50 kg | 2–3 sets |
| 115–185 lb / 50–85 kg | 3 sets |
| 185–275 lb / 85–125 kg | 3–4 sets |
| 275–365 lb / 125–165 kg | 4 sets (Standard) |
| 365–455 lb / 165–205 kg | 4–5 sets |
| 455+ lb / 205+ kg | 5–6 sets |
These ranges account for both the mechanical warmup (joint temperature, fluid viscosity) and neural warmup (motor unit recruitment, CNS priming). Very heavy weights require more total steps to approach the working load safely.
Rest Periods Between Warmup Sets
| Set type | Rest before next set |
|---|---|
| Warmup sets 1–2 (under 60%) | 60 seconds |
| Warmup sets 3–4 (60–90%) | 90–120 seconds |
| Final warmup to first working set | 3 minutes |
| Between working sets (strength, 3–5 reps) | 3–5 minutes |
| Between working sets (hypertrophy, 6–10 reps) | 90–120 seconds |
Use the Warmup Calculator to automatically generate your complete warmup sequence with plate loadings for every working weight. To track training intensity across sessions and manage fatigue, use the RPE Calculator to rate each working set. To measure your overall strength progress relative to bodyweight, track your DOTS Calculator score.