Lose fat6 days a weekNo equipment

6-day Push Pull Legs 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	Push A	3 exercises
Tuesday	Pull A	3 exercises
Wednesday	Legs A	4 exercises
Thursday	Push B	3 exercises
Friday	Pull B	4 exercises
Saturday	Legs B	5 exercises

Push A

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

Pull A

Exercise	Sets × reps
Inverted Row	3 × 10
Pullups	3 × 10
Superman	3 × 12

Legs A

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

Push B

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

Pull B

Exercise	Sets × reps
Butt Lift (Bridge)	3 × 10
Pullups	3 × 10
Inverted Row	3 × 12
Superman	3 × 12

Legs B

Exercise	Sets × reps
Split Squats	3 × 10
Bodyweight Walking Lunge	3 × 12
Single Leg Glute Bridge	3 × 12
Standing Calf Raises	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 6-day push pull legs 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.