lower back
A flared lower back is one of the most common reasons people quit a program. RepRoute takes the loaded hinging, carrying and core work out of your plan and refills the emptied days from what's still safe — so there's still a session waiting for you.
Heavy deadlifts, loaded carries, and weighted spinal flexion are the usual suspects when a lower back is irritated. RepRoute's response is deliberately simple: it stops programming them.
Flag the lower back and every exercise carrying the lower_back tag is REMOVED from your plan. In the catalogue that tag sits on every hip-hinge (all deadlift and RDL variants), every loaded carry, and every core pattern — flexion, anti-extension and anti-rotation alike. So planks and Pallof presses go too, not just the sit-ups. It's a coarse cut, and it errs toward taking too much rather than too little.
Days emptied by that strip get refilled with up to three exercises from the patterns still available — squats, presses, rows. Your leg day doesn't vanish; it stops hinging.
One thing RepRoute does NOT do: reduce the load or shorten the range of motion on a movement before removing it. There is no half-measure in the engine. It's either in your plan or it isn't. If you want a gentler adjustment than that, use Swap during the session on the specific movement that bothers you.
Whole movement patterns, not individual exercises — every exercise in these patterns carries the lower back tag.
These carry no lower back tag, so they survive the strip and are what emptied days get refilled from. They are not one-for-one replacements — the engine removes and rebuilds, it does not substitute like for like.
quadriceps
quadriceps
chest
shoulders
You'll lose some — how much, and how fast it comes back, is individual enough that we won't put a number on it. What RepRoute can promise is that the rest of your training keeps running while the hinge is out.
Because every core pattern in the catalogue — including anti-extension work like planks — carries the lower_back tag. The flag doesn't distinguish "loaded spinal flexion" from "braced isometric", so it removes both. If you want to keep your core work, don't flag the region; swap the individual movements that hurt.
Shooting pain down a leg, numbness, weakness, or pain that wakes you at night are not training-load problems. RepRoute is a planning tool, not a medical one — go and get those looked at.
Free plan, no credit card. Flag the lower back in onboarding and the conflicting movements are stripped from your plan straight away.
