Alberto  Custom 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)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Bench Press (Dumbbell)

Lat Dominant Row (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Tricep Extension (Cable)

Hammer Curl (Cable)

Glute Bridge (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Leg Curl

Seated Calf Raise

Bent Over Row (Barbell)

Chest Supported Row (Machine)

Chest Fly (Machine)

Lateral Raise (Cable)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Leg Press (45 Degrees)

Leg Extension

Hack Squat

Lateral Raise (Dumbbell)

Standing Calf Raise

Abs Crunch (Machine)

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