Lose fat3 days a weekNo equipment

3-day Full Body home (no equipment) plan to lose fat

Keep strength, higher reps, short rests. Rest 60–90 seconds. Keep the weights heavy enough to hold muscle, and set a calorie target in Nutrition: the food does the cutting.

Weekly schedule

Monday	Full body A	5 exercises
Wednesday	Full body B	5 exercises
Friday	Full body C	6 exercises

Full body A

Exercise	Sets × reps
Bodyweight Squat	3 × 10
Pushups	3 × 10
Inverted Row	3 × 10
Single Leg Glute Bridge	3 × 12
Reverse Crunch	3 × 15

Full body B

Exercise	Sets × reps
Butt Lift (Bridge)	3 × 10
Decline Push-Up	3 × 10
Pullups	3 × 12
Bodyweight Walking Lunge	3 × 12
Dead Bug	3 × 15

Full body C

Exercise	Sets × reps
Split Squats	3 × 10
Decline Push-Up	3 × 10
Pullups	3 × 12
Single Leg Glute Bridge	3 × 12
Dips - Triceps Version	3 × 12
Reverse Crunch	3 × 15

How to progress

When you hit every rep on every set, add weight next time: 2.5 kg on upper-body lifts, 5 kg on squats and deadlifts. Miss reps, keep the weight and try again. MyoStats does this for you: it shows the target for each exercise before you start, and suggests a lighter week when a lift stalls.

Questions

Is a 3-day full body split good to lose fat?

Yes, if you can recover from it and stay consistent. Keep strength, higher reps, short rests. Rest 60–90 seconds.

How long should I run this program?

Run it for 8 to 12 weeks while you keep adding weight or reps. When progress stalls on a lift for two or three sessions, take a lighter week, then carry on. MyoStats spots the stall for you.

What weights should I use?

Pick a weight you can lift for the target reps with one or two reps left in the tank. After you log a session, MyoStats suggests the next weight or rep target for every exercise.

Can I do this at home?

Yes: no equipment needed. A pull-up bar or a sturdy table for rows helps.