Equipment setup
A pair of dumbbells covers every movement pattern: presses, rows, squats, hinges, carries. RepRoute generates plans that respect the upper bound of what you actually own — no calls for plates you don't have.
Dumbbell-only training is one of the most underrated setups. With a single adjustable pair (or even a fixed pair), you can run productive strength training for years.
RepRoute's plan generator filters every exercise by your inventory before suggesting it. If you've got 25kg dumbbells, you won't see prescribed weights of 30kg — the plan just doesn't generate that lift.
Goblet squats, dumbbell Romanian deadlifts, and bent-over rows all double as compound work for legs, back, and posterior chain. With creativity, you can build serious strength with a single bench and a pair of bells.
| Day | Focus | Exercises |
|---|---|---|
| Day 1 | Push focus |
|
| Day 2 | Pull + posterior chain |
|
| Day 3 | Legs + accessories |
|
chest · triceps
quads · glutes
hamstrings · glutes
back · lats
shoulders
quads · glutes
biceps · forearms
triceps
Yes — for most non-elite trainees, the limiting factor isn't peak load, it's training consistency and progressive overload. Higher reps with a fixed pair drives hypertrophy effectively.
Goblet squats and Bulgarian split squats both extend useful load by leveraging single-leg work and longer time under tension. Tempo, pause work, and 1.5 reps stretch a light weight further than most people realize.
A sturdy chair, ottoman, or stability ball is a usable substitute for a flat bench in dumbbell pressing. RepRoute treats a chair as a bench equivalent for these purposes.
Free plan, no credit card. Tell RepRoute what you own and the plan adapts immediately.
