THE WELLVIA 28-DAY FAT LOSS & MUSCLE BUILDING PROGRAM
- Nic Andersen
- Dec 9, 2025
- 4 min read
One Program — One Outcome — A Stronger, Leaner, Better You
START NOTE
Want to gain muscle and lose fat in one program? Here it is.This program isn’t easy. It isn’t soft. It isn’t designed to make you comfortable.
It works.
If you commit, show up daily, and silence the voice that says “skip today,” then in 28 days you won’t just look different — you will know you’re different.
I personally run this program every January to launch myself into the best year of my life — physically, mentally, and professionally. Each year I compare my results, compete with myself, and improve. One month of discipline creates momentum that carries through the entire year.
This is your program. Your reset. Your turning point. Let’s begin.
THE WELLVIA 28-DAY FULL BODY STRENGTH & CONDITIONING PROGRAM
A Progressive Training System for Strength, Tone & Functional Fitness
PROGRAM STRUCTURE
Duration: 28 Days
Training Frequency: 6 Days Per Week
Training Style: Full Body Push / Full Body Pull Alternation
Goal: Gain Muscle, Reduce Body Fat, Improve Total-Body Performance
Session Finish: 10–15 Minute Incline Treadmill Walk After Every Workout
Superset Instruction
Exercises sharing the same letter are to be performed as a superset. Example: Complete A1, immediately followed by A2, then rest. Work → Work → Rest. Repeat for all lettered pairs (A1/A2, B1/B2, etc).
Rest Times
After completing both exercises in a superset: 60–90 seconds rest
After single, non-superset movements: 60 seconds rest
After treadmill conditioning: no rest required, session complete
How to Choose Weight
Select a weight that:
Allows full range of motion
Forces effort and focus
Leaves approximately 1–2 reps remaining in the tank
If you complete all reps with ease, increase the load next set or next week.
Progression Standards
You will repeat these same six sessions every week for four weeks. The goal is to measure improvement against yourself.
Level | Weekly Progression |
Beginner | Increase weight by 2.5–5 lbs when possible |
Intermediate | Increase weight or add 2 reps to final set |
Advanced | Increase weight, add reps, or decrease rest |
If you track nothing else, track load increase on squat, press, pull, and deadlift patterns.
WEEKLY TRAINING FLOW
Day | Focus |
Day 1 | Full Body Push |
Day 2 | Full Body Pull |
Day 3 | Full Body Push |
Day 4 | Full Body Pull |
Day 5 | Full Body Push |
Day 6 | Full Body Pull |
Day 7 | Rest / Active Recovery |
COMPLETE DAILY WORKOUTS
(Remember: Exercises with the same letter are supersets.)
DAY 1 – FULL BODY PUSH
Exercise | Sets | Reps |
A1 Back Squat (Depth Focus) | 5 | 15 |
A2 Backward Lunge | 5 | 10 |
B1 Overhead Press | 5 | 15 |
B2 Bench Press | 5 | 10 |
C Banded Face Pull | 5 | 15 |
D1 Leg Press | 4 | 20 |
D2 Machine Horizontal Press | 4 | 20 |
E Band Pull-Apart | 4 | 20 |
F1 Heel Raise | 4 | 20 |
F2 Seated Calf Raise | 4 | 20 |
G1 Lateral Raise | 4 | 20 |
G2 Tricep Extension | 4 | 20 |
Incline Treadmill Walk | — | 10–15 min |
DAY 2 – FULL BODY PULL
Exercise | Sets | Reps |
A1 Trap Bar Deadlift | 5 | 15 |
A2 Glute Bridge | 5 | 10 |
B1 Pull-Up | 5 | 15 |
B2 Lawnmower Row | 5 | 10 |
C1 Wide-Grip Seated Row | 4 | 20 |
C2 Kettlebell RDL | 4 | 20 |
D1 Russian Twist | 4 | 20 |
D2 Bicycle Kick | 4 | 20 |
E1 TRX Face Pull | 4 | 20 |
E2 Bicep Curl | 4 | 20 |
Incline Treadmill Walk | — | 10–15 min |
DAY 3 – FULL BODY PUSH
Exercise | Sets | Reps |
A1 High Box Back Squat | 5 | 15 |
A2 Dumbbell Sumo Squat | 5 | 10 |
B1 Bench Press | 5 | 15 |
B2 Dumbbell Incline Press | 5 | 10 |
C Banded Face Pull | 5 | 15 |
D1 Leg Press | 4 | 20 |
D2 Machine Vertical Press | 4 | 20 |
E Band Pull-Apart | 4 | 20 |
F1 Heel Raise | 4 | 20 |
F2 Seated Calf Raise | 4 | 20 |
G1 Front Raise | 4 | 20 |
G2 Dumbbell Tricep Extension | 4 | 20 |
Incline Treadmill Walk | — | 10–15 min |
DAY 4 – FULL BODY PULL
Exercise | Sets | Reps |
A1 Deadlift | 5 | 15 |
A2 GHD | 5 | 10 |
B1 Single Arm Seated Row | 5 | 15 |
B2 Lat Pull Down | 5 | 10 |
C1 Single Leg Glute Bridge | 4 | 20 |
C2 Straight Arm Lat Pull Down | 4 | 20 |
D1 V-Up | 4 | 20 |
D2 Banded Twist | 4 | 20 |
E1 Rear Delt Raise | 4 | 20 |
E2 Hammer Curl | 4 | 20 |
Incline Treadmill Walk | — | 10–15 min |
DAY 5 – FULL BODY PUSH
Exercise | Sets | Reps |
A1 Front Squat | 5 | 15 |
A2 Belt Squat | 5 | 10 |
B1 Standing Dumbbell Press | 5 | 15 |
B2 Dip | 5 | 10 |
C Banded Face Pull | 5 | 15 |
D1 Band Pull-Apart | 4 | 20 |
D2 Leg Press | 4 | 20 |
E Machine Horizontal Press (Neutral Grip) | 4 | 20 |
F1 Heel Raise | 4 | 20 |
F2 Seated Calf Raise | 4 | 20 |
G1 Vertical Plate Press | 4 | 20 |
G2 Rope Tricep Extension | 4 | 20 |
Incline Treadmill Walk | — | 10–15 min |
DAY 6 – FULL BODY PULL
Exercise | Sets | Reps |
A1 Trap Bar Deadlift from Blocks | 5 | 15 |
A2 Reverse Hyper | 5 | 10 |
B1 Chin-Up | 5 | 15 |
B2 TRX Face Pull | 5 | 10 |
C1 Close Grip Seated Row | 4 | 20 |
C2 Leg Curl | 4 | 20 |
D1 Hanging Knee Raise | 4 | 20 |
D2 Banded Press Out | 4 | 20 |
E1 Band Pull-Apart | 4 | 20 |
E2 Reverse Curl | 4 | 20 |
Incline Treadmill Walk | — | 10–15 min |
WHY THIS PROGRAM WORKS
This program is based on fundamental training principles that generate measurable results:
Principle | Outcome |
Mechanical Tension | Increased muscle size and strength |
High Volume Capacity | Enhanced calorie burn and muscular tone |
Superset Intensity | Elevated metabolism and fat reduction |
Push-Pull Balance | Improved posture and joint protection |
Weekly Repetition | Skill, confidence, and measurable progress |
One month of discipline can redefine the direction of your entire year.
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