Alberto Nuñez Upper Lower Program

(419 reviews)
4-day a week upper lower split by bodybuilding coach Alberto Nuñez, with 4 program variations.
Program Description

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 Overview
CoachAlberto Nuñezverified coach
LevelBeginner, Novice, Intermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week4 days
Program Length15 weeks
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Arms and Delts Dominant
Program Length
15 weeks
Days Per Week
4 days
Default Days
Mon, Tue, Thu, Fri
Variation Description
  • Biceps, triceps, shoulders focused
  • Upper, Lower, Upper, Lower weekly split
Week 1
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 2
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 3
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 4
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 5
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 6
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 7
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 8 - Deload 1 · Pick 2 Favorite Days
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 9
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 10
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 11
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 12
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 13
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 14
Day 1
ExerciseSetsReps
Seated Front Raise (Dumbbell)1
10-15
Seated Anterior Delt Press3
6-10
Standing Lateral Raise (Cable)3
10-17
Standing Overhead Tricep Extension (Cable)3
10-15
Prone Rear Delt Fly (Dumbbell)1
10-15
Prone Rear Delt Row (Cable)3
6-10
Standing Bicep Curl (Cable)3
10-17
Day 2
ExerciseSetsReps
Glute Bridge (Barbell)1
10-15
Romanian Deadlift (Barbell)2
6-10
Hip Dominant Leg Press2
6-10
Seated Leg Curl2
6-10
Seated Calf Raise2
6-10
Day 3
ExerciseSetsReps
Bench Press (Dumbbell)2
6-10
Lat Dominant Row (Cable)2
6-10
Incline Bench Press (Dumbbell)2
6-10
Neutral Grip Lat Pulldown2
6-10
Tricep Extension (Cable)2
10-15
Hammer Curl (Cable)2
10-15
Day 4
ExerciseSetsReps
Quad Dominant Leg Press2
6-10
Leg Extension2
10-15
Sissy Squat2
1+
Standing Lateral Raise (Dumbbell)3
10-15
Straight Leg Calf Raise2
6-10
Abs Crunch (Cable)2
6-10
Week 15 - Deload 2 · Skip the whole week
Day 1
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Day 2
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Day 3
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ExerciseSetsReps
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What People Are Saying
4.2/ 5
Hdkdiddhjsl-
13 weeks complete
1 year of prior experience
No modifications
This a good program without the sbd lifts. Not having to focus on full body control has made the sessions quite short for me (under 1 hour) since it's easier to keep the breaks short as well.
4 days ago

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, 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.

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 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.”