The following are examples of warm-up sets that should be performed before work sets. Warm-up sets should be used to wake up the muscles, ligaments, tendons, and joints and to prepare the central nervous system for the weight that will be moved; therefore, warm-up sets must be customized to the individual lifter’s needs for a particular workout. If your deadlift work set is 450 lbs, your warm-up sets should be increased accordingly.
Squats & Bench Press
- 2 x 5 x 45lb
- 1 x 5 x 95lb
- 1 x 3 x 135lb
- 1 x 2 x 155lb
Press
- 2 x 5 x 45lb
- 1 x 5 x 75lb
- 1 x 3 x 95lb
- 1 x 2 x 115lb
Deadlifts
- 2 x 5 x 135lb
- 1 x 5 x 185lb
- 1 x 3 x 225lb
- 1 x 2 x 275lb
Cleans
- 2 x 5 x 45lb
- 1 x 5 x 95lb
- 1 x 3 x 125lb
- 1 x 2 x 145lb
Snatches
- 2 x 5 x 45lb
- 1 x 5 x 75lb
- 1 x 3 x 95lb
- 1 x 2 x 125lb
Mark Masavage
I am a software designer and content creator at Innis.Fit, where I dedicate myself to combining my expertise in technology with my love for fitness. As a former high school athlete, my journey has taken me from the competitive fields of CrossFit and baseball to a broader mission of inspiring and enabling others to achieve their fitness goals. I also contribute extensively to our platform's content, sharing insights, tips, and personal experiences that resonate with our community. My commitment to fitness is a personal ethos, one that I live out daily, aiming to inspire those around me to embrace a healthier, more active lifestyle.