Alberto  Custom Upper Lower Program

Transform your physique with the Alberto Custom Upper Lower Program, a comprehensive 15-week training plan designed for those ready to elevate their strength and conditioning. Committing to just four days a week, you'll engage in a balanced mix of upper and lower body exercises, utilizing dumbbells, cables, and barbells to target all major muscle groups. Each workout is structured to maximize intensity and promote muscle growth, ensuring you stay challenged and motivated throughout your fitness journey. Get ready to push your limits and achieve your goals!

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)

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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

Glute Bridge (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Bent Over Row (Barbell)

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Chest Fly (Machine)

Lateral Raise (Cable)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Leg Press (45 Degrees)

Leg Extension

Hack Squat

Lateral Raise (Dumbbell)

Standing Calf Raise

Abs Crunch (Machine)

Bench Press (Dumbbell)

Lat Dominant Row (Cable)

Lat Pulldown (Neutral Grip)

Tricep Extension (Cable)

Hammer Curl (Cable)

Seated Overhead Press (Dumbbell)

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