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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!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12%
Triceps
10.6%
Upper Back
10.6%
Hamstrings
10.3%
Lats
8.4%
Glutes
8.1%
Biceps
8.1%
Chest
7.3%
Front Delts
6.3%
Middle Delts
4.9%
Calves
3.9%
Abs
2.2%
Forearms
2.1%
Lower Back
2.1%
Rear Delts
1.6%
Adductors
1.3%
Abductors
0.5%
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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
-