Gymscore · Program guide
Alberto Núñez Upper/Lower: A Guide to the Gymscore Template
This Gymscore adaptation uses an upper/lower split with a changing effort target across two phases. It combines compound and isolation exercises, so progress is evaluated through completed reps and the effort those reps required.
Who this template suits
A physique-focused lifter who can train four days and is willing to estimate reps in reserve consistently.
When to choose another option
You want a verified copy of a particular creator-issued version, or you prefer progression without subjective effort estimates.
Template length
12 weeks
Four sessions per week run through a 12-week template: a six-week base phase followed by a six-week intensification phase. The saved exercise selection is Gymscore’s own adaptation.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
Four sessions per week run through a 12-week template: a six-week base phase followed by a six-week intensification phase. The saved exercise selection is Gymscore’s own adaptation.
| Program | Exercise |
|---|---|
| Upper 1 (Strength Bias) | Bench Press, Barbell Row, Overhead Press, Chin-ups, Dumbbell Lateral Raise, Barbell Curl, Cable Tricep Pushdown |
| Lower 1 (Strength Bias) | Barbell Back Squat, Romanian Deadlift, Leg Press, Lying Leg Curl, Standing Calf Raise |
| Upper 2 (Volume Bias) | Incline Dumbbell Press, Seated Cable Row, Dumbbell Shoulder Press, Lat Pulldown, Cable Fly, Face Pull, Incline Dumbbell Curl, Overhead Tricep Extension |
| Lower 2 (Volume Bias) | Front Squat, Barbell Hip Thrust, Leg Extension, Lying Leg Curl, Dumbbell Walking Lunge, Seated Calf Raise |
How to track and progress
The saved progression requires the top of the rep range at the specified reps-in-reserve target before a load increase. A rep target completed with a much harder effort is not the same result.
The intended effort changes across phases and becomes easier in the final deload week. Keep the phase and effort target in the log so a planned change in difficulty is not mistaken for inconsistent performance.
Common mistakes
Logging reps without the effort estimate
The saved progression uses both. Without the effort record, a load decision loses part of its basis.
Chasing failure during the base phase
That changes the intended effort before the later phase begins.
Changing exercise selection every session
Keep a movement stable long enough to compare its reps, load and effort under the same setup.
Questions answered
What does RIR mean here?
Reps in reserve: an estimate of how many more reps you could complete with the intended movement. The template uses that estimate alongside rep targets.
How many training phases are saved?
Two six-week phases, with different effort targets and a final deload instruction.
Is this the same as every Alberto Núñez upper/lower plan?
No. Several versions exist. This guide describes only the exercise selection and phases stored in Gymscore.