An advanced 5-day bodyweight fat-loss program. Five focused sessions with AMRAP sets and minimal rest maximise calorie burn and muscular endurance.
Reaching a shredded physique using only your own body weight requires immense density and a high-frequency approach to training. The Fat Loss Bodyweight - 5-Day ULPPL is the most demanding bodyweight protocol available, designed to strip fat while maximizing your relative strength and muscular conditioning.
The 55-minute, 5-day split is divided into Upper, Lower, Push, Pull, and Legs. Upper A includes the Hindu Push-Up, Wide Push-Up, Table Inverted Row, Towel Row, and Side Plank. Lower hits the Cossack Squat, Nordic Hamstring Curl, Hip Thrust, Single-Leg Glute Bridge, and Hollow Body Hold. Push focuses on the Decline Push-Up, Diamond Push-Up, Pike Push-Up, Archer Push-Up, and Mountain Climber. Pull adds the Table Inverted Row, Doorframe Row, Prone Back Extension Row, Towel Row, and Hamstring Walkouts. Finally, the Legs day includes the Pistol Squat, Reverse Lunge, Sumo Squat, Nordic Hamstring Curl, and Plank.
This routine is a masterclass in bodyweight density. By using a 5-day split, you can push each movement pattern to its absolute limit without the CNS fatigue of traditional heavy lifting. The program forces your body to adapt to constant, near-failure work across the entire week, which is the most effective way to keep your metabolism elevated when you have no iron to push.
Over the eight weeks, you will see a leaner, more defined physique. You will notice increased vascularity, better definition in your shoulders and core, and a huge boost in your overall athletic performance. You will feel lighter, move faster, and look much more defined.
This 8-week block is designed for the advanced bodyweight practitioner who has mastered the pistol squat and needs a rigorous routine to reveal their final layer of definition.
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Hindu Push-Up | 4 × 15 | 45s |
| Wide Push-Up | 3 × 20 | 45s |
| Table Inverted Row | 4 × 15 | 45s |
| Towel Row | 3 × 15 | 45s |
| Side Plank | 3 × 30s per side | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cossack Squat | 3 × 12 per side | 45s |
| Nordic Hamstring Curl | 3 × 8 | 45s |
| Hip Thrust (Bodyweight) | 4 × 20 | 45s |
| Single-Leg Glute Bridge | 3 × 15 per side | 45s |
| Hollow Body Hold | 3 × 25s | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Decline Push-Up | 4 × 15 | 45s |
| Diamond Push-Up | 3 × 12 | 45s |
| Pike Push-Up | 3 × 15 | 45s |
| Archer Push-Up | 3 × 8 per side | 45s |
| Mountain Climber | 3 × 30 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Table Inverted Row | 4 × AMRAP | 45s |
| Doorframe Row | 3 × AMRAP | 45s |
| Prone Back Extension Row | 3 × 15 | 45s |
| Towel Row | 3 × AMRAP | 45s |
| Hamstring Walkouts | 3 × 12 | 45s |
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pistol Squat | 3 × 6 per side | 45s |
| Reverse Lunge | 3 × 15 per side | 45s |
| Sumo Squat (Bodyweight) | 3 × 20 | 45s |
| Nordic Hamstring Curl | 3 × 8 | 45s |
| Plank | 3 × 40s | 45s |
The Fat Loss Bodyweight 5-Day Upper/Lower/Push/Pull/Legs plan is 5 days a week, with sessions of about 55 minutes, over 8 weeks.
None. Every exercise in the Fat Loss Bodyweight 5-Day Upper/Lower/Push/Pull/Legs plan uses your bodyweight, so you can do it at home.
The Fat Loss Bodyweight 5-Day Upper/Lower/Push/Pull/Legs plan is an advanced plan for experienced lifters. If you are new to training, start with a beginner plan first.
Yes. The full plan is free to read here and to follow in the StayActive app, with no subscription and no ads.
You must push to the point where your form begins to fail. With bodyweight training, there is no weight to add, so intensity is entirely determined by your effort. If you are not shaking, struggling, and hitting near-failure in every set, you are not doing the work required to shred fat.
The legs are the largest muscle group. Hitting them twice a week—once with heavy unilateral work like the pistol squat and once with high-rep endurance work like the lunges—is the most efficient way to burn calories and build a powerful, athletic lower body.
If your form breaks down, your set is over. It is better to do five perfect reps than fifteen bad ones. The defined physique comes from the muscle damage caused by perfect, high-intensity reps. If your form is bad, you are wasting your energy and increasing your injury risk.
Yes, this is an excellent routine for sports performance. It builds incredible core stability, unilateral strength, and endurance—all traits that make you faster, more agile, and more resilient on the field. You are not just burning fat; you are building a better athlete.
This structure is worst for the person who does not have the discipline to train with near-perfect form under extreme fatigue. If you are going to cheat your reps, you will get no results. It is for the person who has the self-discipline to perform every single rep with intensity and precision.
Absolutely. Track your total reps and the time it takes you to finish. If you can do more reps in the same amount of time, or finish the same circuit faster, you are getting better. This density tracking is how you know you are making progress without a scale.
Pistol squats and Nordic curls are high-demand movements. Build up volume gradually and avoid training through joint pain.
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