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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.

4.20 / 5

Vincenzo Milione

Non-binary, 26
5 hours ago

13 weeks complete

2 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 28
14 hours ago

11 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

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, 24
a day ago

3 weeks complete

8 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

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, 28
16 days ago

5 weeks complete

4 years of prior experience

As expected strength gains

More than expected muscle gains

No modifications

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, 28
18 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Program was easy to follow and I’m satisfied with the results

Anonymous

Man
18 days ago

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Significant modifications

love this program! but i had to add more exercise to hit all my muscles twice per week ☺️

Jo B.

Woman, 34
18 days ago

7 weeks complete

6 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great program! Varied and easy to follow! Add in some mobility and focus on form ✨️

Andrew W.

Man, 35
23 days ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

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, 38
23 days ago

3 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

It had a good mix of exercises.

Woman, 33
24 days ago

3 weeks complete

1 year of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

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