How the ramp is built#
Each warm-up set is a fixed percentage of your working weight, with reps tapering as the weight climbs. The default three-set ramp runs 40% × 10, 60% × 6, 80% × 3 — enough exposure to groove the movement without accumulating fatigue that costs you working-set reps.
With five sets the ramp starts lighter (30%) and climbs in smaller jumps to 85%; with one or two sets it starts at 50%. Pick more sets for heavy top sets or the first lift of a session, fewer for accessories when you are already warm.
Why the weights look rounded#
For barbell lifts, every suggested weight is rounded to something you can actually load with standard plates — the same greedy plate math as the plate calculator. For dumbbell and machine exercises, weights round to the nearest 2.5 kg or 5 lbs instead.
Warm-up principles#
- Ramp, don't repeat. Each set should be meaningfully heavier than the last — plateaus in the ramp just add fatigue.
- Cut reps as weight climbs. The last warm-up set is 2–3 crisp reps, never a grinder.
- Mark them as warm-ups. They should not count toward your training volume. Gript excludes warm-up sets automatically.