logo
BoostcampPNG

MoFeeZii UPPER-LOWER

by Mo T.

Program Description

Hypertrophy

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 19, 2025 02:58
  • Last Edited
    Jul 04, 2025 03:19
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
-
2
Bench Press (Dumbbell)
3
15-20 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Overhead Press (Barbell)
3
15-20 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
-
2
Bench Press (Dumbbell)
3
15-20 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Overhead Press (Barbell)
3
15-20 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
-
2
Bench Press (Dumbbell)
3
15-20 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Overhead Press (Barbell)
3
15-20 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
-
2
Bench Press (Dumbbell)
3
15-20 reps
-
3
Incline Chest Fly (Dumbbell)
3
15-20 reps
-
4
Overhead Press (Barbell)
3
15-20 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2
Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Overhead Press (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
4
8-10 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
4
8-10 reps
-
6
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
4
8-10 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
4
8-10 reps
-
6
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
4
8-10 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
4
8-10 reps
-
6
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Incline Chest Fly (Dumbbell)
4
8-10 reps
-
4
Overhead Press (Barbell)
4
8-10 reps
-
5
Lateral Raise (Cable)
4
8-10 reps
-
6
Overhead Tricep Extension (Cable)
4
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
10-12 reps
-
2
Bench Press (Dumbbell)
2
10-12 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Overhead Press (Barbell)
2
10-12 reps
-
5
Lateral Raise (Cable)
2
10-12 reps
-
6
Overhead Tricep Extension (Cable)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15-20 reps
-
2
Leg Extension
3
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Calf Raise (Machine)
3
15-20 reps
-
5
Bird Dog
3
15-20 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15-20 reps
-
2
Leg Extension
3
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Calf Raise (Machine)
3
15-20 reps
-
5
Bird Dog
3
15-20 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15-20 reps
-
2
Leg Extension
3
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Calf Raise (Machine)
3
15-20 reps
-
5
Bird Dog
3
15-20 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
15-20 reps
-
2
Leg Extension
3
15-20 reps
-
3
Romanian Deadlift (Dumbbell)
3
15-20 reps
-
4
Calf Raise (Machine)
3
15-20 reps
-
5
Bird Dog
3
15-20 reps
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
-
2
Leg Extension
2
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Calf Raise (Machine)
2
10-12 reps
-
5
Bird Dog
2
10-12 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Leg Extension
4
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
4
Calf Raise (Machine)
4
8-10 reps
-
5
Bird Dog
4
8-10 reps
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Leg Extension
4
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
4
Calf Raise (Machine)
4
8-10 reps
-
5
Bird Dog
4
8-10 reps
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Leg Extension
4
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
4
Calf Raise (Machine)
4
8-10 reps
-
5
Bird Dog
4
8-10 reps
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-10 reps
-
2
Leg Extension
4
8-10 reps
-
3
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
4
Calf Raise (Machine)
4
8-10 reps
-
5
Bird Dog
4
8-10 reps
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
10-12 reps
-
2
Leg Extension
2
10-12 reps
-
3
Romanian Deadlift (Dumbbell)
2
10-12 reps
-
4
Calf Raise (Machine)
2
10-12 reps
-
5
Bird Dog
2
10-12 reps
-
6
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-20 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
15-20 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-20 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
15-20 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-20 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
15-20 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15-20 reps
-
2
Straight Arm Pulldown
3
15-20 reps
-
3
Chest Supported Row (Machine)
3
15-20 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (Cable)
3
15-20 reps
-
6
Hammer Curl (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
-
2
Straight Arm Pulldown
2
10-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Straight Arm Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Face Pull
4
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Straight Arm Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Face Pull
4
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Straight Arm Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Face Pull
4
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
-
2
Straight Arm Pulldown
3
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Face Pull
4
8-10 reps
-
5
Bicep Curl (Cable)
4
8-10 reps
-
6
Hammer Curl (Dumbbell)
4
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10-12 reps
-
2
Straight Arm Pulldown
2
10-12 reps
-
3
Chest Supported Row (Machine)
2
10-12 reps
-
4
Face Pull
2
10-12 reps
-
5
Bicep Curl (Cable)
2
10-12 reps
-
6
Hammer Curl (Dumbbell)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
15-20 reps
-
2
Back Extension (Weighted)
3
15-20 reps
-
3
Leg Curl
3
15-20 reps
-
4
Walking Lunge (Dumbbell)
3
15-20 reps
-
5
Plank
3
1 mins
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
15-20 reps
-
2
Back Extension (Weighted)
3
15-20 reps
-
3
Leg Curl
3
15-20 reps
-
4
Walking Lunge (Dumbbell)
3
15-20 reps
-
5
Plank
3
1 mins
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
15-20 reps
-
2
Back Extension (Weighted)
3
15-20 reps
-
3
Leg Curl
3
15-20 reps
-
4
Walking Lunge (Dumbbell)
3
15-20 reps
-
5
Plank
3
1 mins
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
3
15-20 reps
-
2
Back Extension (Weighted)
3
15-20 reps
-
3
Leg Curl
3
15-20 reps
-
4
Walking Lunge (Dumbbell)
3
15-20 reps
-
5
Plank
3
1 mins
-
6
Abs Crunch (Machine)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10-12 reps
-
2
Back Extension (Weighted)
2
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Machine)
2
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
-
2
Back Extension (Weighted)
4
8-10 reps
-
3
Leg Curl
4
8-10 reps
-
4
Walking Lunge (Dumbbell)
4
8-10 reps
-
5
Plank
4
1 mins
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
-
2
Back Extension (Weighted)
4
8-10 reps
-
3
Leg Curl
4
8-10 reps
-
4
Walking Lunge (Dumbbell)
4
8-10 reps
-
5
Plank
4
1 mins
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
-
2
Back Extension (Weighted)
4
8-10 reps
-
3
Leg Curl
4
8-10 reps
-
4
Walking Lunge (Dumbbell)
4
8-10 reps
-
5
Plank
4
1 mins
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
8-10 reps
-
2
Back Extension (Weighted)
4
8-10 reps
-
3
Leg Curl
4
8-10 reps
-
4
Walking Lunge (Dumbbell)
4
8-10 reps
-
5
Plank
4
1 mins
-
6
Abs Crunch (Machine)
4
8-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10-12 reps
-
2
Back Extension (Weighted)
2
10-12 reps
-
3
Leg Curl
2
10-12 reps
-
4
Walking Lunge (Dumbbell)
2
10-12 reps
-
5
Plank
2
1 mins
-
6
Abs Crunch (Machine)
2
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
15-20 Reps
-
2
Bench Press (Dumbbell)
3 Sets
15-20 Reps
-
3
Incline Chest Fly (Dumbbell)
3 Sets
15-20 Reps
-
4
Overhead Press (Barbell)
3 Sets
15-20 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
15-20 Reps
-
Day 2
1
Leg Press
3 Sets
15-20 Reps
-
2
Leg Extension
3 Sets
15-20 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
15-20 Reps
-
4
Calf Raise (Machine)
3 Sets
15-20 Reps
-
5
Bird Dog
3 Sets
15-20 Reps
-
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
-
Day 3
1
REST
1 Set
1 Reps
-
Day 4
1
Lat Pulldown
3 Sets
15-20 Reps
-
2
Straight Arm Pulldown
3 Sets
15-20 Reps
-
3
Chest Supported Row (Machine)
3 Sets
15-20 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Bicep Curl (Cable)
3 Sets
15-20 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
15-20 Reps
-
Day 5
1
Hip Thrust (Machine)
3 Sets
15-20 Reps
-
2
Back Extension (Weighted)
3 Sets
15-20 Reps
-
3
Leg Curl
3 Sets
15-20 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
15-20 Reps
-
5
Plank
3 Sets
1 mins
-
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
-
Day 6
1
REST
1 Set
-
-
Day 7
1
REST
1 Set
-
-