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Spencer Hypertrophy

by Honor Foss
1 athletes joined

Program Description

Hypertrophy & strength gain.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 07:06
  • Last Edited
    Jun 18, 2025 03:04

Summary

Unlock your muscle-building potential with the Spencer Hypertrophy program, an 8-week journey designed for serious lifters. Committing to 5 days a week, you'll engage in targeted workouts that focus on major muscle groups, including chest, legs, and back, utilizing a mix of machines and free weights. Each session is meticulously crafted to maximize hypertrophy through a variety of rep ranges and intensities, ensuring you push your limits and see real results. Get ready to sculpt your physique and elevate your strength!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dead Hang
2
30-60 mins
-
2
Bench Press (Barbell)
4
6-10 reps
-
3
Bench Press (Dumbbell)
2
6-12 reps
-
4
Dip (Assisted)
2
8-10 reps
-
5
Chest Fly (Machine)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12-20 reps
-
2
Squat (Barbell)
4
6-10 reps
-
3
Leg Press
3
6-8 reps
-
4
Leg Extension
3
12-20 reps
-
5
Calf Raise (Machine)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
1
8-12 reps
6-12 reps
-
-
2
Dumbbell Row
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-12 reps
-
4
Rear Delt Fly (Machine)
2
12-20 reps
-
5
Pull-Up (Assisted)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12-20 reps
-
2
Deadlift (Barbell)
4
6-8 reps
-
3
Leg Curl
4
6-10 reps
-
4
Hip Thrust (Machine)
3
6-12 reps
-
5
Calf Raise (Machine)
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Dumbbell)
2
8-12 reps
-
2
Overhead Press (Dumbbell)
3
6-10 reps
-
3
Bicep Curl (Dumbbell)
3
8-10 reps
-
4
Overhead Tricep Extension (Cable)
3
8-10 reps
-
5
Hammer Curl (Dumbbell)
2
8-10 reps
-
6
Tricep Pushdown (Cable)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Dead Hang
2 Sets
30-60 mins
-
2
Bench Press (Barbell)
4 Sets
6-10 Reps
-
3
Bench Press (Dumbbell)
2 Sets
6-12 Reps
-
4
Dip (Assisted)
2 Sets
8-10 Reps
-
5
Chest Fly (Machine)
2 Sets
12-15 Reps
-
Day 2
1
Hamstring Curl
2 Sets
12-20 Reps
-
2
Squat (Barbell)
4 Sets
6-10 Reps
-
3
Leg Press
3 Sets
6-8 Reps
-
4
Leg Extension
3 Sets
12-20 Reps
-
5
Calf Raise (Machine)
3 Sets
15-20 Reps
-
Day 3
1
Seated Row (Machine)
3 Sets
1 Set
8-12 Reps
6-12 Reps
-
-
2
Dumbbell Row
3 Sets
6-8 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
4
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
-
5
Pull-Up (Assisted)
2 Sets
10 Reps
-
Day 4
1
Leg Extension
2 Sets
12-20 Reps
-
2
Deadlift (Barbell)
4 Sets
6-8 Reps
-
3
Leg Curl
4 Sets
6-10 Reps
-
4
Hip Thrust (Machine)
3 Sets
6-12 Reps
-
5
Calf Raise (Machine)
2 Sets
15-20 Reps
-
Day 5
1
Upright Row (Dumbbell)
2 Sets
8-12 Reps
-
2
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
5
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-