311 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.
Twezher G.
Man, 253 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
I really liked the speedy workouts I’m a doctor and this is perfect for my schedule
Rachel O.
Woman, 355 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Effective and easy to follow. Loving it so far.
Blasiel Q.
Man, 323 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Great program, just tweaking it a little bit to myself made it perfect for me
Lee M.
219 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Solid program. Would recommend.
Kevin S.
Man, 385 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I have been lifting again for about 7months. Started with gzclp for about 6months. Been on this for 6weeks. Doing the shoulder biased program. Decent growth. Weekly volume is low due to focusing on shoulders. I just started cracking down on my diet as far as counting calories/macros. That has helped. Program is doing what it's supposed to. Arms and shoulders blowing up. Chest and back lagging behind. Legs doing ok. I subbed a few cable movements I can't do at home. Also I subbed leg press for squat and deadlift and added one set of trap bar deads. Those reasons are likely why my legs are still growing good.
Santiago P.
Man5 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Berto’s programs are always solid. Super basic but that’s the stuff that works for most people. I’ll keep doing it
Jacob M.
Man, 323 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Enjoying this program alot. Will use this as a template and modify as needed for the foreseeable future! Would recommend to anyone as a 4x/week program from beginner to intermediate.
Man, 22
9 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
It’s quite ok definitely needs modification to hit all muscle groups in 4 days, It didn’t hit a specific abductor exercise in the whole program.
Kyaw Z.
Man, 373 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
So far so good
H J.
Man, 4813 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
29 years of lifting and I found this program absolutely challenging, interesting mix, and delivered noticeable muscle gains.