Training tool
Create a simple ramp-up sequence before heavy lifts so your first work set feels prepared instead of rushed.
Best for
Lifters who want quicker, more repeatable pre-lift warmups
Use it to
Map warmup jumps from a planned top set
Output
A short warmup ladder with rounded working weights
Example output
This page shows one fixed example so you can see the planning logic. The editable version remains inside the app.
Top set: 140 kg
Methodology
These pages are reviewed against IronFlow's current public program library, released app capabilities, and public training references.
Updated
June 30, 2026
Built from
IronFlow's current program library, import flows, released calculators, and app capabilities as of June 30, 2026.
Use this page for
Quick reference and example outputs when you want to understand the calculation before using it in your training flow.
Note
This public page is content-only. The editable calculator stays inside IronFlow.
You know the next jump before you touch the bar, which keeps the session moving.
Using roughly the same ramp-up pattern makes heavy days easier to compare and easier to repeat.
When racks and bars are busy, a short planned warmup flow helps you load efficiently without stalling.
No. This is a simple default ramp that works well for many barbell sets, but you should still adjust for the lift and the day.
Rounded numbers are easier to load in a real gym and usually matter more than perfectly precise percentages.
Yes. If the bar feels off, add extra warmup sets or smaller jumps. The planner is a starting structure, not a hard rule.
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