by r/bodyweightfitness
The bodyweight fitness community's flagship program. Three sessions a week, full-body calisthenics, with a regression ladder behind every movement.
Create your account, then pick BWF Recommended Routine from the program library.
Frequency
3× / week
Length
12 weeks
Difficulty
beginner
Progression
double_progression
Full body, three sessions per week: warm-up, mobility, push and pull work, legs, core, cool-down.
Every movement sits on a regression tree — wall push-up → incline push-up → push-up → diamond push-up → archer push-up → one-arm push-up. RepRoute's tree engine lines up natively with the RR, and onboarding calibrates where you start on each ladder.
Moving up that ladder is a tap, not an automation. RepRoute does not promote you to a harder progression on its own when you hit a rep target — there's no such path in the engine. What you get is "Too easy" and "Too hard" in every session: tap and the exercise steps up or down the tree immediately.
On equipment: a pull-up bar genuinely matters for the RR. Pull-ups, chin-ups and hanging work are all gated on owning a bar or rings, and dips are gated on dip bars, rings or a TRX. Without a bar, RepRoute programs inverted rows for your pulling. It will not improvise a towel row, a door-frame row or an under-table row — those aren't exercises it has, and it won't pretend otherwise.
Pros
Trade-offs
Day 1
Day 2
Day 3
Yes. Mechanical tension and proximity-to-failure drive hypertrophy, and a hard progression delivers both.
A pull-up bar is strongly recommended — without one, pull-ups, chin-ups and all hanging work are off the table entirely (they're gated on owning a bar or rings). RepRoute substitutes inverted rows for your pulling instead.
No. Nothing promotes you up the regression tree on its own. When a variant feels easy, tap "Too easy" and RepRoute steps you to the next one on the spot.
Free plan, no credit card. Sign up, pick BWF Recommended Routine from the program library, and it ships as authored — adaptations kick in only when you flag an injury or a piece of kit you don't have.
