Below is a starting guide for specific warm-ups for your exercises. Do not worry about being precise in rep max estimation; simply get moving and go from lighter to heavier weights. We recommend you do not log warm up sets in the app, as the app treats all sets logged as working sets.
12 reps with a weight you could do for 30 or more Example: squat - barbell for 12 reps
8 reps with a weight you could do for 20 reps. Example: squat - 95 pounds for 8 reps
4 reps with a weight you could do for 10 reps. Example: squat 135 x 4
Working sets with a weight you can hit 3RIR within your chosen rep range
Tips:
we recommend challenging weights in the 5-10 rep range for beginners
weights in the 5-20 rep range for intermediates.
any load in the 5-30 rep range is good (reference rep range article here)
resting as much time in between each set as gets you breathing normally and feeling strong again
later exercises may only need 1, 2, or even 0 warm-up sets
If you'd like a deeper dive with slightly different suggestions on warming up and selecting weights, give these two videos on the topic a watch:
For more detailed information on setting your working weight, check out the video below: