Alberto Nunez is a professional natural bodybuilder with over a decade of training experience. It's safe to say, he is one of the pioneers of modern natural bodybuilding. He's also a the head coach of 3D Muscle Journey, a group that coaches for both contest prep and recreational bodybuilding. If you're familiar with Matt Ogus, you'll find that his training philosophy is a subset of 3D Muscle Journey.
This program is aimed for individuals that are late beginners to intermediate that are looking to build more muscle on the shoulders rather than chest.
2 on, 1 off, 3 on, 1 off . Example: Monday, Tuesdays, REST, Thursday, Friday, REST , REST.
Rest for approximately 2-3 minutes for main/compound exercises and 90 seconds for accessories movements.
Hit the top of each rep range 2x (Doesn't have to occur on consecutive weeks) then add the smallest load possible(2.5lbs).
| Exercise | ||||
|---|---|---|---|---|
| Rep Range | RPE Range | |||
| Workout 1 - Upper | ||||
| Seated Front Raises (Dumbbell) | 10-15 | 10 | ||
| Seated Anterior Delt Press | 6-10 | 7-10 | ||
| Standing Lateral Raise (Cable) | 10-17 | 8-10 | ||
| Standing Overhead Tricep Extension (Cable) | 10-15 | 10 | ||
| Prone Rear Delt Fly (Dumbbell) | 10-15 | 10 | ||
| Prone Rear Delt Row (Dumbbell/Cable) | 6-10 | 7-10 | ||
| Standing Bicep Curl (Cable) | 10-17 | 10 | ||
| Workout 2 - Lower | ||||
| Glute Bridge (Barbell) | 10-15 | 10 | ||
| Romanian Deadlift (Barbell) | 6-10 | 7-8 | ||
| Hip Dominant Leg Press | 6-10 | 7-9 | ||
| Seated Leg Curl | 6-10 | 8-10 | ||
| Seated Calf Raises | 6-10 | 8-10 | ||
| Workout 3 - Upper | ||||
| Bench Press (Dumbbell) | 6-10 | 7-10 | ||
| Lat Dominate Row (Cable) | 6-10 | 7-10 | ||
| Incline Press (Dumbbell) | 6-10 | 7-10 | ||
| Neutral Grip Lat Pulldown | 6-10 | 7-10 | ||
| CB Pushdowns | 10-15 | 10 | ||
| Hammer Curls (Cable) | 10-15 | 10 | ||
| Workout 4 - Lower | ||||
| Quad Dominant Leg Press | 6-10 | 7-9 | ||
| Leg Extension | 10-15 | 10 | ||
| Sissy Squat | 1 or more reps | 9-10 | ||
| Standing Lateral Raise (Dumbbell) | 10-15 | 10 | ||
| Straight Leg Calf Raise | 6-10 | 7-9 | ||
| Abs Crunch (Cable) | 6-10 | 7-9 | ||