332 reviews for Alberto Nuñez Upper Lower Program
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.
Robert L.
Man, 375 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Mid-program atm. Nice to have choice of e.g. chest focused in the beginning. Quite low number of sets overall, which makes for short workouts but not 100 % sure about effectiveness. But so far so good!
Zohaib Ahmed
Man, 153 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
I probably just had bad diet
Derrek L.
Man, 293 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
The tutorial videos suck. When I’m trying to keep a good pace going, I need a 30 second video maximum. Parsing through 4 minutes of unorganized rambling in the middle of a workout isn’t great. Also, track last week performance. I don’t need to see RPE7-10 every day, I need to see what my PR was last week.
Ralph Rodrigues
Man, 2311 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
The number of exercises and time that this program takes to complete
Ferdi A.
Man5 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
My arms got bigger . I have been training with ravage program for 2 years. And I was ripping my ass off to build big arms. But this program did it with just 2 arms only exercises. Now I can see recovery is matters more than I think.
U L.
Man7 weeks complete
2 years of prior experience
As expected strength gains
Less than expected muscle gains
Great program, didn't see the results I wanted only because I've been eating bull****. Bad diet. That's on me. No, but this program is fantastic as f***. Try it out.
Rafael Alvarez
Man, 253 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Its a good program for novices who have been on and off for some time and want to start taking their training seriously.
Noah B.
Man, 3314 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Detained former gym enthusiast. This was the perfect program to get back in the gym and get started again. Having finally completed the program I can say I highly recommend this as a starting point. The lifts are pretty simple and the rest periods come at the perfect time. Thanks!
Roman V.
Man, 183 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program👍
Peter Brindley
Man, 357 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program to follow what muscle groups you want to target, but change the exercises to make the most growth