269 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.
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.
Jimmy T
Man, 277 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Hits what it's supposed to, maybe could be more clear on if should be hitting max reps or higher weight, lower reps
Seanne C.
Woman, 273 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I really liked this program. It hits all the muscle groups and has enough resistance but isn’t crazy hard either. A nice balance
Anonymous
Man5 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
I like the overall programs. I feel other programs are either just too long for me or I just cannot commit with the volume/intensity. With this, it hits just right.. I’m not in the gym too long and I like that I can focus and hit the right intensity. If you are doing it right, then you should be able to increase strength and muscle over time … overall pretty good. Time efficient. P.s. since getting lower back issues, I swapped out squats and deadlifts for leg presses/hacksquat and hyper extensions..
Aaron S.
Man, 449 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
Wasn’t enough volume for me. Also I don’t like how each week doesn’t carry over the previous week’s weight and reps.
Chris C.
Man5 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Good baseline program. I definitely needed to add and swap exercises, but otherwise this was a solid program.
Khutz B.
Man, 327 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
And excellent programme however would like to see squats and normal deadlifts incorporated into the plan
Man, 28
5 weeks complete
8 years of prior experience
Less than expected strength gains
As expected muscle gains
The program is good. I would say adding an extra set on all the single/double sets will help tremendously. I left my rests at 1 min and it helped keep my heat rate up and sweat more for this program. If you like to take longer rest periods I would highly recommend throwing in a 30 min walk, biking session, or other cardio.
Ashley Matthews
Woman, 387 weeks complete
6 years of prior experience
As expected strength gains
As expected muscle gains
I think It was great for building consistency again. I added more reps and I thought it would change up as it progressed. I don’t like doing the same thing for too long as it becomes less challenging or boring. I think it’s a good beginner program.