Working weight
The load planned for your first main working set, not necessarily your one-rep max.
PLATES & MACROS07 / 07 Free fitness calculator
Warm-Up
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Build a progressive, fatigue-conscious ramp to your working weight.
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What each number
actually means.
Five sets move from roughly 20% to 90% of working weight while repetitions fall to limit fatigue.
Ramp sets
Progressively heavier sets prepare movement, joints, and force production without excess volume.
Rest
Use shorter rest early and more rest near the working weight.
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Good to know
A useful estimate.
Not a diagnosis.
Use the result as a planning baseline, track your real-world response, and adjust over time. Individual needs can vary.
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