Alberto Nuñez Upper Lower Program
4-day a week upper lower split by bodybuilding coach Alberto Nuñez, with 4 program variations.
Overview
This 4-Day Upper Lower Program is designed by Alberto Nuñez, who is the head bodybuilding coach at 3D Muscle Journey. Alberto is an accomplished lifelong natural bodybuilder, having most recently won Mr. Universe at the 2022 WNBF.
Alberto Nuñez designed this program to target your upper and lower body muscles twice a week. Additionally, there are 4 program variations for you to choose from, with each focused more on a specific muscle group while still targeting the entire body.
Program Variations
Arms dominant (biceps, triceps, shoulders)
Torso dominant (chest, back, lats)
Quad dominant (quadriceps, thigh)
Glute-ham dominant (butt, hamstrings)
Read the full guide below for an overview of the program and progression guidance.
PROGRAM GUIDE
This 4-Day Upper Lower Program is designed by Alberto Nuñez, who is the head bodybuilding coach at 3D Muscle Journey. Alberto is an accomplished lifelong natural bodybuilder, meaning he has never used any anabolic or banned substances, and he most recently won Mr. Universe at the 2022 WNBF.
Alberto Nuñez designed this program to target your upper and lower body muscles twice a week, providing a good amount of frequency to each muscle group. Additionally, there are 4 program variations for you to choose from, with each focused more on a specific muscle group.
4-DAY UPPER LOWER PROGRAM SCHEDULE
Arms dominant and torso dominant program variations:
Upper Day 1 - Monday
Lower Day 1 - Tuesday
Upper Day 2 - Thursday
Lower Day 2 - Friday or Saturday
Quad dominant and glute-ham dominant program variations:
Lower Day 1 - Monday
Upper Day 1 - Tuesday
Lower Day 2 - Thursday
Upper Day 2 - Friday or Saturday
WHY 4-DAY UPPER LOWER PROGRAM?
90% of trainees progress the best on 4-day a week of training. This ensures the most optimal training to recovery ratio. 5 to 6 days a week requires a significant level of lifestyle changes that most people aren't ready for and the marginal returns are quite low if not detrimental.
The 4-day upper and lower split is a popular program design that involves dividing the body into two main groups: the upper body and the lower body. The upper body includes muscles in the chest, back, shoulders, and arms, while the lower body includes muscles in the glutes, quads, hamstrings, and calves.
In a 4-day upper/lower split, you would train the upper body muscles on two days of the week and the lower body muscles on the other two days. For example, you may do an upper body workout on Monday and Thursday and a lower body workout on Tuesday and Friday.
The 4-day upper/lower split is a popular program because it allows you to train each muscle group with sufficient frequency and volume, while still allowing for enough recovery time between workouts. It is be an effective way to build muscle mass without spending excess days a week in the gym.
HOW TO PROGRESS ON THE UPPER LOWER PROGRAM?
For each exercise, start at a weight that you can do with good form at the lower end of the target rep range. Aim for the same weight across all sets.
Once you can hit all the sets at the high end of target rep range (doesn't have to occur on consecutive weeks), add the smallest weight increment possible and restart at the the lower end of the rep range
Follow the target RPE ranges. RPE 10 means 0 reps left in the tank, RPE 9 means you stop 1 rep shy of failure, RPE 8 means you stop 2 reps shy of failure, and RPE 7 means you stop 3 reps shy of failure.
HOW TO EAT ON THE UPPER LOWER PROGRAM?
Eat enough calories: To build muscle, you need to be in a calorie surplus, which means consuming more calories than you burn. How many calories you need will depend on your age, gender, weight, height, and activity level.
Bulking weight gain: Aim to gain 0.5 to 1.5% of your body weight per month, depending on if you are a beginner, novice, or intermediate lifter. In general, the more beginner, the faster you can progress and afford to gain.
Consume enough protein: Protein is essential for building and repairing muscle tissue. Aim for 0.7-1 gram of protein per pound of body weight per day as an optimal amount for muscle building.
Eat a variety of nutrient-dense foods: Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and complex carbohydrates. These provide the nutrients your body needs to build and repair muscle tissue.
WHO IS ALBERTO NUNEZ?
Alberto Nuñez first stepped on a competitive bodybuilding stage in 2007, and then the very next year he earned his pro status in virtually every major natural organization. Alberto won Mr. Universe at the 2022 World Natural Bodybuilding Federation (WNBF).
Despite all this success, Nuñez claims his most successful accolade comes in the fact that he gets to be called Coach Nuñez. “My biggest thrill is that I was lucky enough to be one of the founders of Team 3DMJ. I can honestly say we as a team have changed this sport we love for the better. Everyday I am thankful that I get to be part of this movement, alongside Coach Helms, Loomis, Alberts and Valdez.”
Who it's for
Reviews
Helps improve over all muscle mass. I would like more core exercises incorporated in to the work outs. But overall very well balanced.
Alberto has the answer for every natural lifter, period
Great program to maintain your muscles without getting injured
Great program, highly recommend.
Variations
15 weeks · 4 days/wk
- Biceps, triceps, shoulders focused
- Upper, Lower, Upper, Lower weekly split
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Seated Front Raise (Dumbbell) | 1 | 10–15 reps | @10 |
| 2 | Seated Anterior Delt Press | 3 | 6–10 reps | @7–10 |
| 3 | Standing Lateral Raise (Cable) | 3 | 10–17 reps | @8–10 |
| 4 | Standing Overhead Tricep Extension (Cable) | 3 | 10–15 reps | @10 |
| 5 | Prone Rear Delt Fly (Dumbbell) | 1 | 10–15 reps | @10 |
| 6 | Prone Rear Delt Row (Cable) | 3 | 6–10 reps | @7–10 |
| 7 | Standing Bicep Curl (Cable) | 3 | 10–17 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Glute Bridge (Barbell) | 1 | 10–15 reps | @10 |
| 2 | Romanian Deadlift (Barbell) | 2 | 6–10 reps | @7–8 |
| 3 | Hip Dominant Leg Press | 2 | 6–10 reps | @7–9 |
| 4 | Seated Leg Curl | 2 | 6–10 reps | @8–10 |
| 5 | Seated Calf Raise | 2 | 6–10 reps | @8–10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Dumbbell) | 2 | 6–10 reps | @7–10 |
| 2 | Lat Dominant Row (Cable) | 2 | 6–10 reps | @7–10 |
| 3 | Incline Bench Press (Dumbbell) | 2 | 6–10 reps | @7–10 |
| 4 | Neutral Grip Lat Pulldown | 2 | 6–10 reps | @7–10 |
| 5 | Tricep Extension (Cable) | 2 | 10–15 reps | @10 |
| 6 | Hammer Curl (Cable) | 2 | 10–15 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Quad Dominant Leg Press | 2 | 6–10 reps | @7–9 |
| 2 | Leg Extension | 2 | 10–15 reps | @10 |
| 3 | Sissy Squat | 2 | 1+ reps | @9–10 |
| 4 | Standing Lateral Raise (Dumbbell) | 3 | 10–15 reps | @10 |
| 5 | Straight Leg Calf Raise | 2 | 6–10 reps | @7–9 |
| 6 | Abs Crunch (Cable) | 2 | 6–10 reps | @7–9 |
Weeks 2–15 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
He first stepped on a competitive stage in 2007, and then the very next year he earned his pro status in virtually every major natural organization. While Alberto Nunez is relatively new to the sport of competitive bodybuilding he has played a vital role in promoting the natural movement. His contributions as a coach, athlete, and author have helped propel some of the growth the sport has seen over the last decade. In 2022, Alberto won Mr. Universe at the World Natural Bodybuilding Federation competition.
Despite all this success, Nuñez claims his most successful accolade comes in the fact that he gets to be called Coach Nuñez. “My biggest thrill is that I was lucky enough to be one of the founders of Team 3DMJ. I can honestly say we as a team have changed this sport we love for the better. Everyday I am thankful that I get to be part of this movement, alongside Coach Helms, Loomis, Alberts and Valdez.”
Common questions
Yes, Alberto Nuñez Upper Lower Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 15 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Alberto Nuñez Upper Lower Program is structured around 4 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 15 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Alberto Nuñez Upper Lower Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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