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Alberto Nuñez Upper Lower Program

4.38 (146 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.

Read the full guide below for an overview of the program and progression guidance.

Program Overview
CoachAlberto Nuñezverified coach
LevelBeginner, Novice, Intermediate
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
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 2
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 3
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 4
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 5
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 6
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 7
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 8 - Deload 1 · Pick 2 Favorite Days
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 9
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 10
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 11
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 12
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 13
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 14
Watch video
Day 1
ExerciseSetsRepsRPE
Seated Front Raise (Dumbbell)1
10-15
@10
Seated Anterior Delt Press3
6-10
@7-10
Standing Lateral Raise (Cable)3
10-17
@8-10
Standing Overhead Tricep Extension (Cable)3
10-15
@10
Prone Rear Delt Fly (Dumbbell)1
10-15
@10
Prone Rear Delt Row (Cable)3
6-10
@7-10
Standing Bicep Curl (Cable)3
10-17
@10
Day 2
ExerciseSetsRepsRPE
Glute Bridge (Barbell)1
10-15
@10
Romanian Deadlift (Barbell)2
6-10
@7-8
Hip Dominant Leg Press2
6-10
@7-9
Seated Leg Curl2
6-10
@8-10
Seated Calf Raise2
6-10
@8-10
Day 3
ExerciseSetsRepsRPE
Bench Press (Dumbbell)2
6-10
@7-10
Lat Dominant Row (Cable)2
6-10
@7-10
Incline Bench Press (Dumbbell)2
6-10
@7-10
Neutral Grip Lat Pulldown2
6-10
@7-10
Tricep Extension (Cable)2
10-15
@10
Hammer Curl (Cable)2
10-15
@10
Day 4
ExerciseSetsRepsRPE
Quad Dominant Leg Press2
6-10
@7-9
Leg Extension2
10-15
@10
Sissy Squat2
1+
@9-10
Standing Lateral Raise (Dumbbell)3
10-15
@10
Straight Leg Calf Raise2
6-10
@7-9
Abs Crunch (Cable)2
6-10
@7-9
Week 15 - Deload 2 · Skip the whole week
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Day 4
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What People Are Saying
4.4/5
See all
MattMan, 38
4 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great program, I'm enjoying the focus on controlled eccentrics and pauses in the stretched position. I'd recommend watching the demos even if you are an experienced lifter, they are full of great little technique tips to get the best out of the movement or to target a muscle. If you are used to spamming volume (as I was) this can be a refreshing way to really focus in on the technique and intensity you can bring with less volume overall.
a day ago
Jason S.Man, 24
12 weeks complete
No modifications
Good! Y
8 days ago
RobertMan, 28
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I. Did this on a cut and was able to build muscle
15 days ago
Paul L.Man, 40
4 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This was just the program I was looking for after powerlifting for 6 years. Wanted something different and challenging and this was the answer. Call me Macho Man…cause I dig it!!
16 days ago
Ernesto U.Man, 19
4 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Significant modifications
Good program very low volume
19 days ago
john E.Man, 42
4 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
At first I wasn't sold on this program. I thought it needed more sets or exercises or more of the traditional compound lifts I normally do. I'm using this program to change up the powerlifting programs I've been doing like GZCLP and Bullmastiff. I also decided my shoulders could use some work aesthetically so I'm bringing those up with the shoulder focused program. It's grown on me. I've stepped up the weight to hard working sets and I'm feeling the aftermath the next day. I'm also enjoying the coaching videos each week. Kinda nice Alberto put in the effort there.
20 days ago
Bradon O.Man, 24
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
Leg focus was a favorite aspect. I would recommend this to friends who are beginning. Advice: train with intention. Gained 5lbs
21 days ago
Gonzalo S.Man, 26
4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great program so far about 3-4 weeks into it. Quad focus split has been great on my quads only change is I have added assisted squat pattern in place of the sissy squats. Legs have definitely grown
22 days ago
William W.Man, 40
8 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
25 days ago
Rachell M.Woman, 22
6 weeks complete
2 years of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
Definitely do you see my triceps popping looks nice. However, I did add a little bit more abs. And Inc. some tempos.
a month 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.

PROGRAM VARIATIONS

  • Arms dominant (biceps, triceps, shoulders)

  • Torso dominant (chest, back, lats)

  • Quad dominant (quadriceps, thigh)

  • Glute-ham dominant (butt, hamstrings)

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.”