Equipment setup
Bodyweight training has a full progression ladder for every movement pattern. RepRoute uses the regression tree to find the variant that matches your level right now — and gives you one tap to move up or down it whenever that stops being true.
Push-ups and squats have complete progressions from beginner (wall push-up, assisted squat) to advanced (one-arm push-up, pistol squat).
RepRoute calibrates during onboarding: can you do 10 push-ups? If yes, regular push-ups. If not, knee push-ups. If not, wall push-ups. That's the regression tree, and it's what sets your starting variant.
From then on, moving along that ladder is YOUR call, not the engine's. There is no automatic promotion — RepRoute will not silently upgrade you to a harder variant because you hit a rep target. What it gives you instead is the "Too easy" and "Too hard" buttons in every session: tap them and the exercise steps up or down the tree on the spot. It's one tap, and it's deliberate rather than automatic.
Note what a truly empty inventory rules out: pull-ups, chin-ups and anything you hang from need a bar (or rings), and dips need a dip station. Without those ticked, RepRoute won't program them — you'll get inverted rows for your pulling instead. Adding a single pull-up bar is the highest-value upgrade this setup has.
| Day | Focus | Exercises |
|---|---|---|
| Day 1 | Push + squat |
|
| Day 2 | Pull + hinge |
|
| Day 3 | Mixed |
|
chest
quadriceps
middle back
shoulders
quadriceps
glutes
quadriceps
abdominals
Yes — proximity-to-failure matters more than absolute load. A hard six-rep set of a tough progression builds plenty of muscle.
Strongly recommended — without one, RepRoute cannot program pull-ups, chin-ups or any hanging work at all (they're gated on owning a bar or rings). Your vertical pulling gets replaced by inverted rows, which are good but not the same thing. A doorway bar is the cheapest meaningful upgrade to this setup.
No. Nothing promotes you up the regression tree on its own. When a variant gets easy, tap "Too easy" in the session and RepRoute steps you to the next one up. The ladder is built for you; climbing it is a tap.
Free plan, no credit card. Tell RepRoute what you own and the plan adapts immediately.
