Pro Natural Bodybuilder Alberto Nuñez - My Current Training Split 

The training split (no specific schedule 7-10 days) Day 1: Lats, triceps, medial delts Day 2: Quads, calves, abs Day 3: Chest & biceps Day 4: Glutes, hamstrings, calves, abs Day 5: Upper back & upper chest

Really big respect to you for this and really just putting out quality stuff even with being a new dad! Much love, man

Vro started before I was born and is still kicking!!! Maximum respect!!! Grind never stops!!!

Good work Alberto, I’m in that same boat I’m 42 with X2 young kids, I have to do what’s optimal for me at this point in time , and that is winning in the kitchen daily & training at ten o’clock at night as it’s the only window I get, I’ve been training for X3 years now using HIT principles on a low volume approach for 3 days a week, some times 2. I’m making progress so all good. Hope you and the family are all good my man. Much respect to you. Nick (from London)

The “take your 80%” mindset is wise-great advice. Thanks!

Looking forward to seeing the workouts! I appreciate your thinking outside of the “box” of the Sunday to Saturday workout week. Our bodies do not know what day it is so as long as we get that stimulus in we’re good! That mindset is very helpful with kids if you have had a rough night of sleep and need an extra day of recovery. This keeps someone from saying “screw it my whole week is messed up” and miss out on certain body parts

Legend. You and Jeff will keep A LOT of people natural - showing what is possible, even if its 60-70% of what you both can get to it's inspiring!

I do push, rest, pull, rest, legs, rest, and repeat. So I train 3 to 4 days a week and it feels good (to have a rest days between and mentally prepping myself for the next session). I usually have four movements for each day and I usually do 2 sets of 4 to 8 reps @ 0 to 1 RIR per exercise 4 hard-sets for each muscle group, which gives me 8 sets of a weekly net stimulus. Basically low-volume and high-intensity. May bump up the arm volume in the future (when I do a serious bulk). My legs, chest, and back responds well to low-volume/high-intensity training. I suspect that if you train with longer ROM (then the less sets you need) because in some studies the quads don't need a lot of volume (~9 sets seemed to be a good cap for them, you can get more growth bumping up the sets, but it becomes more marginal).

That is awesome 👍 80% is better than 0% ✅ great job 😉

Very happy for you Berto, you avoided my diss track, can't wait fot the training videos

Big fan from Morocco 🇲🇦 💪🏽💪🏽

This form of body part split is also known as a “gentleman’s split “.

Congrats on the baby girl! Are you tracking your training in sheets or are you using any app? Im running 3 day split now. Just trying to get my 80% and make some progress 😊

personally i define optimal as doing the best with what u have (context dependent) so id say ur being optimal

Loving the videos from all the coaches. Great stuff

Provided quality and intensity is there, people underestimate how much they can get out of less. 1 day a week full body has me in better shape overall than when I used to workout 6 days weekly.

Recently got an email from Team 3dmj related to “strategies for a missed workout” and I think what you are doing is “the push back method” if I am not wrong..?

good stuff Berto

Thanks Alberto and congrats on becoming a Dad. I have a 8yr old Son & 5yr old Daughter and it does get easier with the sleep….Unless your wife convinces you to get a puppy 🙄 😂 Something I have always struggled with is this sense of trying to be “Optimal” I love an Upper/Lower but some weeks due to family commitments I have to do all 4 sessions in a row Mon,Tue,Wed,Thu - Not optimal at all, do you see that being a major issue? Part of me things be better to do a 4 Day “Bro-Splt” Chest & Tri Back & Bi Delts & Traps Legs What do you think?

Hell yeah!!!

Salute.

Thanks for letting us pick your brain, señor Núñez.

40 year old with two kids, I definitely get it. I think overtime you'll realize the kid is going to make you feel like every week is finals week which amps up the motivation and intensity.

Have you grown you upper Chest? And If how have you Done IT?

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Get to the point g

Really looking forward to this series 🙃 Follower on Insta. New subscriber, here.