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Alberto Nuñez Upper Lower Program
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4-day a week upper lower split by bodybuilding coach Alberto Nuñez, with 4 program variations.
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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
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
15 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
Variation 3
Variation 4
Arms and Delts Dominant
Program Length
15 weeks
Days Per Week
4 days
Recommended Days
Mon, Tue, Thu, Fri
Variation Description
  • Biceps, triceps, shoulders focused
  • Upper, Lower, Upper, Lower weekly split
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Front Raise (Dumbbell)
1
10-15 Reps
RPE 10
2
Seated Anterior Delt Press
3
6-10 Reps
RPE 7-10
3
Standing Lateral Raise (Cable)
3
10-17 Reps
RPE 8-10
4
Standing Overhead Tricep Extension (Cable)
3
10-15 Reps
RPE 10
5
Prone Rear Delt Fly (Dumbbell)
1
10-15 Reps
RPE 10
6
Prone Rear Delt Row (Cable)
3
6-10 Reps
RPE 7-10
7
Standing Bicep Curl (Cable)
3
10-17 Reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Empty
1
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Glute Bridge (Barbell)
1
10-15 Reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6-10 Reps
RPE 7-8
3
Hip Dominant Leg Press
2
6-10 Reps
RPE 7-9
4
Seated Leg Curl
2
6-10 Reps
RPE 8-10
5
Seated Calf Raise
2
6-10 Reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Empty
1
1 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
2
Lat Dominant Row (Cable)
2
6-10 Reps
RPE 7-10
3
Incline Bench Press (Dumbbell)
2
6-10 Reps
RPE 7-10
4
Neutral Grip Lat Pulldown
2
6-10 Reps
RPE 7-10
5
Tricep Extension (Cable)
2
10-15 Reps
RPE 10
6
Hammer Curl (Cable)
2
10-15 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Empty
1
1 Reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Quad Dominant Leg Press
2
6-10 Reps
RPE 7-9
2
Leg Extension
2
10-15 Reps
RPE 10
3
Sissy Squat
2
1+ Reps
RPE 9-10
4
Standing Lateral Raise (Dumbbell)
3
10-15 Reps
RPE 10
5
Straight Leg Calf Raise
2
6-10 Reps
RPE 7-9
6
Abs Crunch (Cable)
2
6-10 Reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Empty
1
1 Reps
What People Are Saying(937 ratings)
Only ratings with written feedback are displayed here.
4.24/ 5
Nataniel PedrosoAge 29, Man
2 days ago
5 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Awesome
Micheal B.Age 41, Man
3 days ago
9 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Love this program! It’s well balanced and has attainable goals. I like that you start scratching and progress at your own pace. I would recommend this program to anyone starting out on their workout journey.

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.”