277 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.
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
Ivan H.
Man, 273 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
Definitely a change to what I would normally do volume wise but recovery I have seen wonderful results !
Joe Tremblay
Man, 333 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Love this app it’s simple and clean. Wish more of the workout examples were gifs than YouTube videos but overall great user experience.
Martim R.
Man3 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Great app!
C P.
Woman, 243 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Good program. For me personally it could have a bit more focus on legs and the abs. I added a set for some lower body exercises to balance that out. And I replaced glute bridges with hip thrusts cause of safety reasons.
Pedro Enmanuel F.
Man9 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
You will get excellent results if you can run the program as is, with RPE 10 in most lifts. Ran it after injury, dismiss if I don't rate it as highly since I couldn't run it properly
Simon H.
Man, 2313 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Good
Jessica L.
Woman9 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
I added more sets but overall pleased with the results.