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5-day Push Pull Legs + Upper/Lower gym 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	Push A	6 exercises
Tuesday	Pull A	6 exercises
Wednesday	Legs A	6 exercises
Friday	Upper B	6 exercises
Saturday	Lower B	6 exercises

Push A

Exercise	Sets × reps
Barbell Bench Press - Medium Grip	3 × 10
Standing Military Press	3 × 10
Incline Dumbbell Press	3 × 12
Side Lateral Raise	3 × 12
Triceps Pushdown	3 × 12
Cable Crossover	3 × 12

Pull A

Exercise	Sets × reps
Bent Over Barbell Row	3 × 10
Pullups	3 × 10
Seated Cable Rows	3 × 12
Face Pull	3 × 12
Barbell Curl	3 × 12
Hammer Curls	3 × 12

Legs A

Exercise	Sets × reps
Barbell Squat	3 × 10
Romanian Deadlift	3 × 10
Leg Press	3 × 12
Lying Leg Curls	3 × 12
Leg Extensions	3 × 12
Standing Calf Raises	3 × 12

Upper B

Exercise	Sets × reps
Standing Military Press	3 × 10
Pullups	3 × 10
Incline Dumbbell Press	3 × 12
Seated Cable Rows	3 × 12
Side Lateral Raise	3 × 12
Hammer Curls	3 × 12

Lower B

Exercise	Sets × reps
Barbell Deadlift	3 × 10
Dumbbell Lunges	3 × 12
Barbell Hip Thrust	3 × 12
Leg Extensions	3 × 12
Standing Calf Raises	3 × 12
Cable 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 5-day push pull legs + 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 a commercial gym?

Yes: it uses barbells, dumbbells, cables and common machines found in most commercial gyms.