Equipment setup
Training with bodyweight only
Bodyweight-only training has a complete set of progressions for every movement pattern. RepRoute uses the regression tree to find the right variant for your level.
Push-ups, pull-ups, and squats have full progressions from beginner (wall push-up, ring rows) to advanced (one-arm push-up, planche, pistol squat).
RepRoute calibrates during onboarding: 'can you do 10 push-ups?' If yes, regular push-ups; if no, knee push-ups; if no, wall push-ups. The progression tree adapts as you get stronger.
The Bodyweight Fitness Recommended Routine (BWF RR) is shipped in the program library as a complete bodyweight-only program.
Sample 3-day week
| Day | Focus | Exercises |
|---|---|---|
| Day 1 | Push + squat |
|
| Day 2 | Pull + hinge |
|
| Day 3 | Mixed |
|
Example exercises
Push-up
chest · triceps
Pull-up
lats · biceps
Bodyweight Squat
quads · glutes
Pistol Squat
quads · glutes
Inverted Row
back
Dip
chest · triceps
Lunge
quads · glutes
Plank
core
Common questions
Yes — proximity-to-failure matters more than absolute load. A 6-rep one-arm push-up set builds plenty of muscle.
Strongly recommended. Without one, replace pull-up work with inverted rows under a sturdy table — RepRoute treats this as the primary pull when no bar is owned.
Move to harder regression-tree variants. RepRoute moves you up the tree automatically when you hit the rep ceiling on the current variant.
Generate your plan
Free plan, no credit card. Tell RepRoute what you own and the plan adapts immediately.