# Shredding Dumbbells – 4-Day Upper/Lower > An advanced 4-day dumbbell shredding program. Dedicated push, lower, pull, and hinge days with loaded dumbbell work and short rest to maximise fat loss at home or the gym. Goal: Shredding · Level: Advanced · Equipment: Dumbbells · 4 days/week · ~55 min/session · 8 weeks Interactive version (free): https://stay-active.app/templates/shr-dumbbells-advanced ## Overview For the advanced bodyweight practitioner ready to sculpt a razor-defined physique, the Shredding Bodyweight - 5-Day ULPPL is the pinnacle of equipment-free body composition training. This program uses extreme movement complexity, near-failure density, and a five-day schedule to achieve a level of leanness that most people believe is impossible without a gym. The 55-minute, 5-day split is divided into Upper, Lower, Push, Pull, and Legs. Upper hits the Hindu Push-Up, Wide Push-Up, Table Inverted Row, Towel Row, and Side Plank. Lower features the Cossack Squat, Nordic Hamstring Curl, Hip Thrust, Walking Lunge, 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 Doorframe Row, Prone Back Extension Row, Towel Row, Hamstring Walkouts, and Plank. Finally, Legs rounds out with the Pistol Squat, Reverse Lunge, Nordic Hamstring Curl, Single-Leg Glute Bridge, and V-Up. This program builds the case that advanced bodyweight training is one of the most effective forms of shredding available. The Pistol Squat and Archer Push-Up require extreme levels of full-body tension, which burns an enormous number of calories per repetition. Combined with the near-daily training frequency and short rest periods, this creates a sustained metabolic environment that aggressively attacks stored body fat. Over the eight weeks, you will experience a dramatic reduction in body fat and a peak in relative strength. Your physique will be defined, athletic, and highly functional. You will develop a level of body awareness and control that is impossible to achieve with purely machine-based training. This 8-week block is designed for the advanced bodyweight practitioner who has fully mastered all foundational movements and is ready for the definitive lean-out protocol. ## The Program ### Day 1 – Upper A (Push) — Push - **Dumbbell Bench Press** — 4 sets × 8-10 reps, rest 60s - **Incline Dumbbell Press** — 3 sets × 10-12 reps, rest 60s - **Dumbbell Overhead Press** — 3 sets × 10-12 reps, rest 45s - **Renegade Row** — 3 sets × 8 per side, rest 45s - **Cable Lateral Raise (Cross-Body)** — 3 sets × 15 reps, rest 45s - **Skull Crushers** — 3 sets × 12 reps, rest 45s ### Day 2 – Lower A — Lower - **Dumbbell Goblet Squat to Press** — 4 sets × 10 reps, rest 60s - **Smith Machine Bulgarian Split Squat** — 4 sets × 10 per side, rest 60s - **Dumbbell Romanian Deadlift** — 4 sets × 10 reps, rest 45s - **Single-Leg RDL** — 3 sets × 12 per side, rest 45s - **Walking Lunges (Slow Tempo)** — 3 sets × 15 per side, rest 45s - **Single-Leg Glute Bridge** — 3 sets × 20 reps, rest 45s ### Day 3 – Upper B (Pull) — Pull - **One-Arm Dumbbell Row** — 4 sets × 10 per side, rest 60s - **Arnold Press** — 3 sets × 10 reps, rest 60s - **Dumbbell Fly** — 3 sets × 12 reps, rest 45s - **Hammer Curl** — 3 sets × 15 reps, rest 45s - **Incline Dumbbell Curl** — 3 sets × 15 reps, rest 45s - **Overhead Triceps Extension** — 3 sets × 15 reps, rest 45s ### Day 4 – Lower B — Lower - **Smith Machine Bulgarian Split Squat** — 4 sets × 8 per side, rest 60s - **Dumbbell Romanian Deadlift** — 4 sets × 8 reps, rest 60s - **Smith Machine Hip Thrust** — 3 sets × 15 reps, rest 45s - **Single-Leg Glute Bridge** — 3 sets × 15 per side, rest 45s - **Kettlebell Reverse Lunge** — 3 sets × 12 per side, rest 45s - **Dead Bug March** — 3 sets × 10 per side, rest 45s ## FAQ ### What is the Archer Push-Up and is it necessary? The Archer Push-Up is a unilateral push-up variation where one arm is extended to the side while the other performs the pressing movement, similar to an archer drawing a bow. It builds incredible pectoral and shoulder strength and is a significant step toward the one-arm push-up. It is necessary for the high-intensity demand required in this advanced shredding block. ### How do I progress the Pistol Squat if I cannot do one? Start by performing an assisted Pistol Squat, where you hold onto a sturdy surface for balance. Gradually reduce how much assistance you need over the weeks. The goal is to be performing a full Pistol Squat unassisted by the end of the eight weeks. Do not force a full rep if your form is compromised. ### Is five days of bodyweight training enough to shred fat? If you are pushing to near-failure and the movements are advanced enough, absolutely. The cumulative metabolic cost of five near-failure bodyweight sessions per week, combined with a caloric deficit in your diet, is one of the most effective fat-burning combinations available. ### Why is the Hollow Body Hold included? The Hollow Body Hold teaches your body to maintain a rigid core position, which is the foundation for the advanced pulling and pushing movements throughout this program. A strong hollow-body position is also highly metabolically demanding, contributing to caloric expenditure during and after your session. ### Who is this structure best for? This structure is best for the dedicated bodyweight practitioner who has already spent a significant amount of time mastering movements like the Nordic Hamstring Curl, Diamond Push-Up, and Towel Row. If you cannot perform these with strict form for multiple reps, this program is not yet the right fit. ### What should my caloric deficit look like? Aim for a 300-500 calorie daily deficit below your maintenance level. Because this program requires significant energy to execute at its intended intensity, a very aggressive deficit would crush your performance and lead to muscle wasting. Be patient—the volume and frequency of this program will do the heavy lifting. ## Safety notes Choose weights heavy enough to be challenging at the target rep range. Do not drop weight just to shorten rest.