# Fat Loss Gym – 5-Day Upper/Lower/Push/Pull/Legs > An advanced 5-day gym fat-loss program. High-frequency training with compound lifts and short rest to maximise weekly calorie burn while retaining muscle mass. Goal: Fat Loss · Level: Advanced · Equipment: Barbell, Cables, Machine · 5 days/week · ~55 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/fl-gym-advanced ## Overview If you are an advanced lifter ready to commit to an aggressive cutting phase, the Fat Loss Gym - 5-Day ULPPL is the most effective tool in your arsenal. This program is designed to protect your hard-won muscle mass while systematically stripping away body fat through advanced training techniques like myo-reps and metabolic density. The 55-minute, 5-day split is divided into Upper, Lower, Push, Pull, and Legs. Upper A includes the Barbell Bench, OHP, Barbell Row, Wide-Grip Lat Pulldown, Lateral Raise, and Face Pull. Lower hits the Barbell Squat, Romanian DL, Bulgarian Split Squat, Leg Curls, Hip Thrust, and Pallof Press. Push uses the Incline Bench, Cable Fly, DB OHP, Lateral Raise, Skull Crushers, and Triceps Pushdown. Pull adds the Deadlift, Seated Cable Row, Wide-Grip Lat Pulldown, Hammer Curl, Cable Bicep Curls, and Face Pull. Finally, Legs includes the Hack Squat, Walking Lunge, Leg Extension, Leg Curls, Hip Thrust, and Ab Wheel Rollout. This program uses a two-pronged attack: heavy compounds to maintain neuromuscular strength, and high-volume isolation using myo-reps and back-off sets to create maximum metabolic disruption. Advanced athletes need a large stimulus to keep their muscle mass in a deficit; this program provides exactly that through high-frequency training and specific finishers that keep the metabolic engine burning long after you leave the gym. Over the eight weeks, you will see a profound change in your physique. You will get significantly leaner, your vascularity will increase, and your muscles will maintain a high level of fullness. This is the routine that takes your physique from strong to shredded and ready for the peak of your athletic performance. This 8-week block is reserved for the advanced lifter with several years of experience and the grit to push through an intense cutting phase. ## The Program ### Day 1 – Upper — Upper - **Barbell Bench Press** — 4 sets × 6-8 reps, rest 45s - **Barbell Overhead Press** — 3 sets × 8-10 reps, rest 45s - **Barbell Row** — 4 sets × 8-10 reps, rest 45s - **Wide-Grip Lat Pulldown** — 3 sets × 12 reps, rest 45s - **Cable Lateral Raise (Cross-Body)** — 3 sets × 15 reps, rest 45s - **Banded Face Pull** — 3 sets × 20 reps, rest 45s ### Day 2 – Lower — Lower - **Barbell Back Squat** — 4 sets × 6-8 reps, rest 45s - **Smith Machine Romanian Deadlift** — 3 sets × 10 reps, rest 45s - **Smith Machine Bulgarian Split Squat** — 3 sets × 10 per side, rest 45s - **Leg Curls** — 3 sets × 12 reps, rest 45s - **Smith Machine Hip Thrust** — 3 sets × 15 reps, rest 45s - **Standing Pallof Press March** — 3 sets × 12 per side, rest 45s ### Day 3 – Push — Push - **Incline Bench Press** — 4 sets × 10-12 reps, rest 45s - **Cable Chest Fly** — 3 sets × 12 reps, rest 45s - **Dumbbell Overhead Press** — 3 sets × 12 reps, rest 45s - **Cable Lateral Raise (Cross-Body)** — 3 sets × 15 reps, rest 45s - **Skull Crushers** — 3 sets × 12 reps, rest 45s - **Triceps Pushdown** — 3 sets × 15 reps, rest 45s ### Day 4 – Pull — Pull - **Smith Machine Romanian Deadlift** — 3 sets × 4-6 reps, rest 45s - **Seated Cable Row Wide Grip** — 3 sets × 12 reps, rest 45s - **Wide-Grip Lat Pulldown** — 3 sets × 12 reps, rest 45s - **Hammer Curl** — 3 sets × 15 reps, rest 45s - **Cable Bicep Curls** — 3 sets × 15 reps, rest 45s - **Banded Face Pull** — 3 sets × 20 reps, rest 45s ### Day 5 – Legs — Legs - **Smith Machine Hack Squat** — 4 sets × 12 reps, rest 45s - **Walking Lunges (Slow Tempo)** — 3 sets × 12 per side, rest 45s - **Single Leg Extension** — 3 sets × 15 reps, rest 45s - **Leg Curls** — 3 sets × 15 reps, rest 45s - **Smith Machine Hip Thrust** — 3 sets × 20 reps, rest 45s - **Ab Wheel Rollout** — 3 sets × 12 reps, rest 45s ## FAQ ### What are myo-reps and why are they included? Myo-reps are a technique where you perform an initial activation set followed by several mini-sets with very short rest periods. This technique is brilliant for fat loss because it creates extreme metabolic stress in a very short amount of time, which is exactly what an advanced lifter needs to keep growing while cutting. ### Is this program too hard to do while in a calorie deficit? It is very hard, yes. That is the point. An advanced cutting phase requires that you push your body to perform when it is tired. If you find your strength plummeting, prioritize your pre-workout carbs and make sure your sleep is near-perfect to handle the intensity. ### What is a back-off set and how should I do it? A back-off set is a set performed after your heavy lifting is done. You reduce the weight by about 20-30% and perform more reps. It helps you accumulate more total volume without the systemic fatigue of your top sets, which is perfect for keeping your muscle mass during a cut. ### How do I track my progress if my strength drops? Strength drops are common in a cut. Do not get discouraged. Focus on your rep quality and your effort. If you are reaching the same level of intensity as you were when you were not in a deficit, you are succeeding. The goal is to keep the stimulus high, not just the absolute weight. ### Who is this structure worst for? This structure is worst for the beginner. The volume, the intensity, and the technical requirements are simply too much for someone who is still learning to lift. It would result in overtraining and potentially serious injury. It is for the seasoned veteran who knows their limits. ### How often should I weigh myself? Weigh yourself once a day at the same time, under the same conditions (e.g., right when you wake up, after the bathroom). Then, look at the weekly average. Do not obsess over daily fluctuations—water weight and stress can cause the number to jump around. Look for the consistent downward trend. ## Safety notes Stay hydrated and maintain nutrition despite the calorie deficit. Heavy work at short rest is demanding.