# Fat Loss Bodyweight – 5-Day Upper/Lower/Push/Pull/Legs > An advanced 5-day bodyweight fat-loss program. Five focused sessions with AMRAP sets and minimal rest maximise calorie burn and muscular endurance. Goal: Fat Loss · Level: Advanced · Equipment: Bodyweight · 5 days/week · ~55 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/fl-bodyweight-advanced ## Overview 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. ## The Program ### Day 1 – Upper — Upper - **Hindu Push-Up** — 4 sets × 15 reps, rest 45s - **Wide Push-Up** — 3 sets × 20 reps, rest 45s - **Table Inverted Row** — 4 sets × 15 reps, rest 45s - **Towel Row** — 3 sets × 15 reps, rest 45s - **Side Plank with Hip Dip** — 3 sets × 30s per side, rest 45s ### Day 2 – Lower — Lower - **Goblet Cossack Squat** — 3 sets × 12 per side, rest 45s - **Nordic Hamstring Curl** — 3 sets × 8 reps, rest 45s - **Hip Thrust (Bodyweight)** — 4 sets × 20 reps, rest 45s - **Single-Leg Glute Bridge** — 3 sets × 15 per side, rest 45s - **Hollow Body Hold** — 3 sets × 25s, rest 45s ### Day 3 – Push — Push - **Decline Push-Up** — 4 sets × 15 reps, rest 45s - **Diamond Push-Up** — 3 sets × 12 reps, rest 45s - **Elevated Pike Push-Up** — 3 sets × 15 reps, rest 45s - **Archer Push-Up** — 3 sets × 8 per side, rest 45s - **Mountain Climbers (Slow)** — 3 sets × 30 reps, rest 45s ### Day 4 – Pull — Pull - **Table Inverted Row** — 4 sets × AMRAP, rest 45s - **Doorframe Row** — 3 sets × AMRAP, rest 45s - **Prone Back Extension Row** — 3 sets × 15 reps, rest 45s - **Towel Row** — 3 sets × AMRAP, rest 45s - **Hamstring Walkouts** — 3 sets × 12 reps, rest 45s ### Day 5 – Legs — Legs - **Pistol Squat (Assisted)** — 3 sets × 6 per side, rest 45s - **Kettlebell Reverse Lunge** — 3 sets × 15 per side, rest 45s - **Sumo Squat (Bodyweight)** — 3 sets × 20 reps, rest 45s - **Nordic Hamstring Curl** — 3 sets × 8 reps, rest 45s - **Side Plank with Hip Dip** — 3 sets × 40s, rest 45s ## FAQ ### How do I know if I am doing these movements with enough intensity? 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. ### Why hit legs twice a week with such high volume? 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. ### What if my form breaks down during the circuit? 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. ### Will this help me become better at sports? 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. ### Who is this structure worst for? 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. ### Do I need to track my progress with this? 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. ## Safety notes Pistol squats and Nordic curls are high-demand movements. Build up volume gradually and avoid training through joint pain.