284 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.
Vincenzo Milione
Non-binary, 2613 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
A few of the workouts feel redundant or could be replaced with better versions, but overall, this is a great guideline to allow beginners and intermediate weightlifters to follow a consistent program for 14 weeks.
Sberla996
Man, 2811 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
It's a good program to start working out. It's aimed for beginners. If you're intermediate I will try something else.
Dillon B.
Man, 243 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Noticing good strength gains and steady muscular development, at least on the scale. I haven’t been doing the program long enough to see a true change in the mirror yet. I would definitely recommend this to a friend as an overall development program!
Domenico Y.
Man, 285 weeks complete
4 years of prior experience
As expected strength gains
More than expected muscle gains
Best program I’ve ever done Arms were my lagging body part until I dedicated to this program and committed day in and day out.
Darius V.
Man, 283 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Program was easy to follow and I’m satisfied with the results
Anonymous
Man1 year of prior experience
More than expected strength gains
More than expected muscle gains
love this program! but i had to add more exercise to hit all my muscles twice per week ☺️
Jo B.
Woman, 347 weeks complete
6 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program! Varied and easy to follow! Add in some mobility and focus on form ✨️
Andrew W.
Man, 353 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
First time back in over 2 years to lifting. Decided on this program because it was a 4 day a week program and I liked the idea of Lower/Upper Split over Push/Pull. I am doing the Shoulder/Arm dominant program and it definitely works you on those days. I think the lower body days needed more volume so I’ve added that and am loving the results. The program requires you to understand your effort to be effective. You will sometimes be given one set to complete and be asked to go all out. Failing to meet that standard of effort will leave that exercise feeling lacking. Overall I like the program. I’ve really just hit my stride. But I’m seeing results.
Timothy M.
Man, 383 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
It had a good mix of exercises.
Woman, 33
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I added more sets and extra exercises to target the muscles I needed but overall great. This is my first program in this app and I’m satisfied