Lose fat4 days a weekNo equipment

4-day Upper/Lower 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	Upper A	5 exercises
Tuesday	Lower A	5 exercises
Thursday	Upper B	3 exercises
Friday	Lower B	6 exercises

Upper A

Exercise	Sets × reps
Pushups	3 × 10
Inverted Row	3 × 10
Decline Push-Up	3 × 12
Pullups	3 × 12
Dips - Triceps Version	3 × 12

Lower A

Exercise	Sets × reps
Bodyweight Squat	3 × 10
Single Leg Glute Bridge	3 × 12
Split Squats	3 × 12
Standing Calf Raises	3 × 12
Reverse Crunch	3 × 15

Upper B

Exercise	Sets × reps
Decline Push-Up	3 × 10
Pullups	3 × 10
Inverted Row	3 × 12

Lower B

Exercise	Sets × reps
Butt Lift (Bridge)	3 × 10
Bodyweight Walking Lunge	3 × 12
Single Leg Glute Bridge	3 × 12
Split Squats	3 × 12
Standing Calf Raises	3 × 12
Dead Bug	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 4-day upper/lower 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.