Gymscore · Program schedule
Alberto Nunez Upper/Lower: Program schedule
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.
Check out this program in Gymscore →
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.
Equipment
- barbell
- squat rack
- bench
- weight plates
- dumbbells
- cable machine
- pull-up bar
- leg press machine
- leg curl machine
Sample sessions from each phase
These are the first scheduled sessions in each phase of the current Gymscore template. Later weeks can change the load, reps or workout order. Review the full plan in the app before starting.
1. Base Volume Phase · weeks 1–6
Standard Week
Upper 1 (Strength Bias) · Heavy Pressing / Heavy Pulling
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 5-8 | 2 min |
| Barbell Row | 4 | 5-8 | 2 min |
| Overhead Press | 3 | 6-10 | 2 min |
| Chin-ups | 3 | 6-10 | 2 min |
| Dumbbell Lateral Raise | 3 | 10-15 | 60s |
| Barbell Curl | 2 | 8-12 | 60s |
| Cable Tricep Pushdown | 2 | 8-12 | 60s |
Lower 1 (Strength Bias) · Heavy Squat / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 5-8 | 3 min |
| Romanian Deadlift | 3 | 6-10 | 2 min |
| Leg Press | 3 | 8-12 | 2 min |
| Lying Leg Curl | 3 | 8-12 | 90s |
| Standing Calf Raise | 3 | 10-15 | 60s |
Upper 2 (Volume Bias) · Higher-Rep Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 3 | 8-12 | 2 min |
| Seated Cable Row | 3 | 8-12 | 90s |
| Dumbbell Shoulder Press | 3 | 8-12 | 90s |
| Lat Pulldown | 3 | 10-15 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Face Pull | 3 | 15-20 | 60s |
| Incline Dumbbell Curl | 3 | 10-15 | 60s |
| Overhead Tricep Extension | 3 | 10-15 | 60s |
Lower 2 (Volume Bias) · Higher-Rep Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 3 | 8-12 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Leg Extension | 3 | 12-15 | 60s |
| Lying Leg Curl | 3 | 12-15 | 60s |
| Dumbbell Walking Lunge | 2 | 12 each leg | 90s |
| Seated Calf Raise | 3 | 12-20 | 60s |
2. Intensification Phase · weeks 7–12
Standard Week
Upper 1 (Strength Bias) · Heavy Pressing / Heavy Pulling
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press | 4 | 4-6 | 3 min |
| Barbell Row | 4 | 4-6 | 3 min |
| Overhead Press | 3 | 5-8 | 2 min |
| Weighted Chin-ups | 3 | 5-8 | 2 min |
| Dumbbell Lateral Raise | 3 | 10-15 | 60s |
| Barbell Curl | 2 | 8-12 | 60s |
| Cable Tricep Pushdown | 2 | 8-12 | 60s |
Lower 1 (Strength Bias) · Heavy Squat / Deadlift
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat | 4 | 4-6 | 3 min |
| Romanian Deadlift | 3 | 6-8 | 2 min |
| Leg Press | 3 | 8-12 | 2 min |
| Lying Leg Curl | 3 | 8-12 | 90s |
| Standing Calf Raise | 3 | 10-15 | 60s |
Upper 2 (Volume Bias) · Higher-Rep Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Dumbbell Press | 4 | 8-12 | 2 min |
| Seated Cable Row | 4 | 8-12 | 90s |
| Dumbbell Shoulder Press | 3 | 8-12 | 90s |
| Lat Pulldown | 3 | 10-15 | 90s |
| Cable Fly | 3 | 12-15 | 60s |
| Face Pull | 3 | 15-20 | 60s |
| Incline Dumbbell Curl | 3 | 10-15 | 60s |
| Overhead Tricep Extension | 3 | 10-15 | 60s |
Lower 2 (Volume Bias) · Higher-Rep Lower Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Front Squat | 4 | 8-12 | 2 min |
| Barbell Hip Thrust | 3 | 10-15 | 90s |
| Leg Extension | 3 | 12-15 | 60s |
| Lying Leg Curl | 3 | 12-15 | 60s |
| Dumbbell Walking Lunge | 3 | 12 each leg | 90s |
| Seated Calf Raise | 4 | 12-20 | 60s |
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.