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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.

4.20 / 5

Andrew W.

Man, 35
2 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
3 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
3 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

Ivan H.

Man, 27
3 days ago

3 weeks complete

6 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Definitely a change to what I would normally do volume wise but recovery I have seen wonderful results !

Joe Tremblay

Man, 33
3 days ago

3 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

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.

Man
3 days ago

3 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

Marginal modifications

Great app!

C P.

Woman, 24
3 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

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.

Man
10 days ago

9 weeks complete

5 years of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

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, 23
a month ago

13 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Good

Jessica L.

Woman
a month ago

9 weeks complete

3 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

I added more sets but overall pleased with the results.