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RAMPAGE

Free4.67 (3 reviews)
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
Program Description

RAMPAGE is an example program from Geoff Schofield's ebook: Resurrecting Your Gains: Finding Your Muscle Growth Formula.

We strongly recommend reading the ebook to learn evidence-based principles for training and nutrition, as well as to get the most out of the RAMPAGE program. Audio-book is included.

RAMPAGE is a 3X per week full body hypertrophy program for novice and intermediate lifters.

Recommended Schedule

  • Monday - Full Body Day 1

  • Tuesday - Rest or Cardio

  • Wednesday - Full Body Day 2

  • Thursday - Rest or Cardio

  • Friday - Full Body Day 3

  • Saturday - Rest or Cardio

  • Sunday - Rest

Geoff's Programming notes for RAMPAGE:

  • If you care more about chest development than shoulders, you can swap the 5th exercise of each day (Arnold Press/Seated Dumbbell Press/Klokov Press) for a horizonal press (referred to in my first book as “pushes”). If you care more about shoulder development than chest, you can swap the 1st exercise of each day (Incline Dumbbell Bench/Flat Dumbell Bench/Smith Machine Reverse Grip Bench) for another overhead movement.

  • Likewise, if you care more about thickness of the back, you can swap a vertical pull for a row, whilst if you care more about width, can dump rows for vertical pulls. Up to you.

  • Take the first week fairly easy just to find working weights (~3-4 RIR across the board).

  • You have 4 days off a week so push the workout days hard!

  • Feel free to do cardio on your off days. Cardio is optional and should be done at lower intensity so they do not interfere with your workouts.

  • Where it says “failure + partials” start with just failure (after the first week) and gradually incorporate some partial range of motion reps in later weeks.

  • Aim for a double progression, adding reps till you get to the top of the rep range, then adding weight, and repeating. Not all sets have to be with the same weight, you can do a single set with a heavier weight then drop the weight if fatigue necessitates that.

  • Can autoregulate sets, doing the higher side if you feel good, the lower side if life/tiredness/poor sleep show up. Start on the lower side. Don’t always do the higher side of sets, prioritize quality over quantity.

  • The program will work great as is, but feel free to evolve it over time when you run it subsequently by tweaking exercise selection or rep range. Observe what seems to produce the best results over time during and after each iteration.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Geoffrey Verity Schofieldverified coach
Novice, Intermediate
Full Gym
60 minutes
3 days
10 weeks
What People Are Saying
See All
Jordan S. Man, 238
2 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
So far sap good. Strength gains before muscle gains after second week. Check back in after 4 weeks.
2 days ago
Dee Woman, 43
2 weeks complete
10 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Ita a bit early to to tell as only a couple of weeks in but I’m really enjoying it . Glad to try something new
9 days ago
Michael M. Man, 32
2 weeks complete
10 years of prior experience
No modifications
14 days ago
Mon
Click ••• to swap to alternative exercises (only if necessary). Take the first week fairly easy just to find working weights (~6-7 RPE across the board).
1. Superset
1A. Incline Bench Press (Dumbbell)
2-3 sets | Tips: Kick the dumbbells up one at a time while leaning back • ~30-45 degree incline is best • Full range of motion, don't avoid the bottom stretch!
Alternative Exercise 1: Bench Press (Dumbbell)
Alternative Exercise 2: Incline Bench Press (Barbell)
SetsTargetIntensity
1
6 - 8 reps
10 RPE
2
6 - 8 reps
10 RPE
1B. Wide Neutral Pulldown/Pullup
2-3 sets | Tips: Big stretch • Pull towards the chest • Control the eccentric
Alternative Exercise 1: Narrow Neutral Pulldown
Alternative Exercise 2: Machine Pulldown
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
2. Leg Press
2-4 sets | Tips: Put feet as low as possible without heels coming up • Squat shoes might help • Lower under control for as long as much range of motion without lower back rounding • Explode upwards
Alternative Exercise 1: Back Squat
Alternative Exercise 2: Belt Squat
Alternative Exercise 3: Goblet Squat
SetsTargetIntensity
1
10 - 15 reps
RPE 8-9
2
10 - 15 reps
RPE 8-9
3
10 - 15 reps
RPE 8-9
3. Superset
3A. Helms Row
2-3 sets, failure + partials | Tips: Rest chest lightly on bench • Keep hips hinged back and feet under you • Row back towards hips
Alternative Exercise 1: Seated Row (Machine)
Alternative Exercise 2: Yates Row
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3B. Arnold Press
2-3 sets | Tips: Kick the dumbbells up one at a time • Full range of motion, dumbbell down in front at the bottom • Rotate smoothly both upwards and back as you press • When finishing, lower to thighs then floor
Alternative Exercise 1: Seated Shoulder Press (Dumbbell)
Alternative Exercise 2: Seated Military Press (Barbell)
Alternative Exercise 3: Overhead Press (Barbell)
Alternative Exercise 4: Shoulder Press (Machine)
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
4. Romanian Deadlift
2-3 sets | Tips: Brace core (as if about to be punched in the gut) • Push hips back • Keep bar close • Big ham stretch, push hips forward • Lock out just by standing tall, not leaning back
Alternative Exercise 1: Stiff Leg Deadlift
Alternative Exercise 2: Deficit Deadlift (Barbell)
Alternative Exercise 3: Snatch Deadlift
Alternative Exercise 4: Good Morning
SetsTargetIntensity
1
8 - 10 reps
8 RPE
2
8 - 10 reps
8 RPE
5. Superset
5A. Standing Cable Pullover
2-3 sets, failure + partials | Tips: Stretch and squeeze • Can bend elbows slightly as you pull • Tilting chest up as you pull can help increase contraction
Alternative Exercise 1: Pullover (Machine)
Alternative Exercise 2: Pullover (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
5B. Upright Row
2-3 sets, if shoulders unhappy, do face pulls | Tips: Experiment with different grips and elevations to find what is comfortable • Can put these before the cable lateral raises if you prefer • Strict form
Alternative Exercise 1: Face Pull
Alternative Exercise 2: Lateral Raise (Dumbbell)
Alternative Exercise 3: Upright Row (Dumbbell)
SetsTargetIntensity
1
12 - 15 reps
10 RPE
2
12 - 15 reps
10 RPE
6. Superset
6A. Pec Deck (Machine)
1-2 sets | Tips: Big stretch • Big squeeze • Control the weights at all times
Alternative Exercise 1: Cable Crossover
Alternative Exercise 2: Dumbbell Power Fly
SetsTargetIntensity
1
10 - 15 reps
10 RPE
6B. Skiers
1-2 sets, failure + partials | Tips: Lean forward slightly • Allow a slight elbow bend • Squeeze rear delts at the top
Alternative Exercise 1: Rear Delt Raise
Alternative Exercise 2: Reverse Pec Deck
SetsTargetIntensity
1
10 - 15 reps
-
7. Hanging Leg Raise
2-3 sets | Ab work is suggested but not required
Alternative Exercise 1: Cable Crunch
Alternative Exercise 2: Pallof Press
Alternative Exercise 3: Plank
Alternative Exercise 4: Ab Wheel
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
Wed
Take the first week fairly easy just to find working weights (~6-7 RPE across the board).
1. Superset
1A. Bench Press (Barbell)
2-3 sets | Tips: Moderate grip width • Chest up • Pause slightly on chest
Alternative Exercise 1: Incline Bench Press (Barbell)
Alternative Exercise 2: Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 10 reps
RPE 8-9
2
8 - 10 reps
RPE 8-9
1B. Narrow Neutral Pullups
2-3 sets | Tips: Big stretch • Pull chest towards the bar • Control the eccentric
Alternative Exercise 1: Narrow Neutral Pulldown
Alternative Exercise 2: Machine Pulldown
SetsTargetIntensity
1
8 - 10 reps
10 RPE
2
8 - 10 reps
10 RPE
2. Front Squat (Barbell)
2-4 sets | Tips: Allow knees to go forward • Control the lowering • Keep chest up
Alternative Exercise 1: Hack Squat
Alternative Exercise 2: Quad Dominant Leg Press
Alternative Exercise 3: Smith Machine Hack Squat
Alternative Exercise 4: High Bar Squat (Barbell)
SetsTargetIntensity
1
6 - 8 reps
RPE 8-9
2
6 - 8 reps
RPE 8-9
3. Superset
3A. 1 Arm Machine Row
2-3 sets, failure + partials | Tips: Slight momentum is Ok • Let the scapula move freely, protracting and retracting
Alternative Exercise 1: 1-Arm Dumbbell Row
Alternative Exercise 2: 1-Arm Cable Row
SetsTargetIntensity
1
10 - 15 reps
-
2
10 - 15 reps
-
3B. Seated Shoulder Press (Dumbbell)
2-3 sets | Kick the dumbbells up one at a time • Full range of motion, dumbbell to shoulders at the bottom • When finishing, lower to thighs then floor
Alternative Exercise 1: Seated Military Press (Barbell)
Alternative Exercise 2: Overhead Press (Barbell)
Alternative Exercise 3: Shoulder Press (Machine)
SetsTargetIntensity
1
6 - 10 reps
RPE 8-9
2
6 - 10 reps
RPE 8-9
4. Back Extension (Weighted)
2-3 sets | Tips: Load with bar on back, or bar/plate/dumbbell in hands • Controlled lower, hamstring stretch at bottom, glute squeeze at top
Alternative Exercise 1: Good Morning
Alternative Exercise 2: Romanian Deadlift (Barbell)
SetsTargetIntensity
1
10 - 12 reps
RPE 8-9
2
10 - 12 reps
RPE 8-9
5. Superset
5A. Tricep Rope Push Down (Cable)
2-3 sets | Tips: Can move elbows slightly • full stretch and contraction
Alternative Exercise 1: V-Handle Tricep Pushdown (Cable)
Alternative Exercise 2: Skull Crusher
SetsTargetIntensity
1
12 - 15 reps
10 RPE
2
12 - 15 reps
10 RPE
5B. Lateral Raise (Cable)
2-3 sets of 12 reps (fail around 8-10 reps, then do partials to get to 12) | Tips: Go to failure and then do partials (attempting full rom but failing) • Can use a bit of oomph on the concentric but control the lowering
Alternative Exercise 1: Lateral Raise (Machine)
Alternative Exercise 2: Seated Lateral Raise (Dumbbell)
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
6. Spider Curl
2-3 sets of 12 reps (fail around 8-10 reps, then do partials to get to 12) | Tips: Squeeze at the top • Control the lowering
Alternative Exercise 1: Bicep Curl (EZ Bar)
Alternative Exercise 2: Preacher Curl
SetsTargetIntensity
1
12 reps
-
2
12 reps
-
7. Cable Crunch
2-3 sets | Ab work is suggested but not required
Alternative Exercise 1: Hanging Leg Raise
Alternative Exercise 2: Pallof Press
Alternative Exercise 3: Plank
Alternative Exercise 4: Ab Wheel
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
Fri
Take the first week fairly easy just to find working weights (~6-7 RPE across the board).
1. Superset
1A. Smith Reverse Grip Bench
2-3 sets | Tips: Set safety supports • Unrack/rerack carefully • Tuck elbows slightly
Alternative Exercise 1: Reverse Grip Bench (Barbell)
Alternative Exercise 2: Incline Bench Press (Barbell)
Alternative Exercise 3: Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
1B. Wide Overhand Pulldown
2-3 sets | Tips: Full range of motion • Control the eccentric, especially the last part at the top • Go lighter than you think you should at first
Alternative Exercise 1: Wide Overhand Pullup
Alternative Exercise 2: Wide Assisted Pullup
SetsTargetIntensity
1
10 - 12 reps
10 RPE
2
10 - 12 reps
10 RPE
2. Platz Squat
2-4 sets, narrower stance high bar deep upright torso squats | Tips: Stay upright • Let the knees go forward • Slow lowering, slight pause, stand up
Alternative Exercise 1: Smith Machine Hack Squat
Alternative Exercise 2: Quad Dominant Leg Press (Feet Low on Pad)
Alternative Exercise 3: Front Squat (Barbell)
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
3
8 - 12 reps
RPE 8-9
3. Superset
3A. Yates Row
2-3 sets | Tips: Hinge the hips back • Brace the core • Squeeze the back each rep
Alternative Exercise 1: Chest Supported Row (Machine)
Alternative Exercise 2: Helms Row
SetsTargetIntensity
1
12 - 15 reps
RPE 8-9
2
12 - 15 reps
RPE 8-9
3B. Klokov Press
2-3 sets | Tips: Klokov Press (Behind The Neck Snatch Grip Press) only if comfortable and you have sufficient mobility • Pause at the top with full lockout (head between warms) • Warmup well
Alternative Exercise 1: Overhead Press (Barbell)
Alternative Exercise 2: Seated Shoulder Press (Dumbbell)
Alternative Exercise 3: Arnold Press
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
4. Good Morning
2-3 sets | Tips: Set safety bar just below bottom position • Brace core each rep • Push hips back till you feel a hamstring stretch
Alternative Exercise 1: Back Extension (Weighted)
Alternative Exercise 2: Romanian DeadliftNotes: 2-3 sets | Tips: Brace core (as if about to be punched in the gut) • Push hips back • Keep bar close • Big ham stretch, push hips forward • Lock out just by standing tall, not leaning back
SetsTargetIntensity
1
12 - 15 reps
RPE 8-9
2
12 - 15 reps
RPE 8-9
5. Superset
5A. Overhead Tricep Extension (Cable)
2-3 sets | Tips: Keep fairing strict • Full rom, hands behind head!
Alternative Exercise 1: Standing Overhead Extension
Alternative Exercise 2: French Press
Alternative Exercise 3: 1-Arm Dumbbell Extension
Alternative Exercise 4: Skull Crusher
SetsTargetIntensity
1
12 - 15 reps
10 RPE
2
12 - 15 reps
10 RPE
5B. Incline Dumbbell Curl
2-3 sets | Tips: Commit to each rep • Control the lowering
Alternative Exercise 1: Preacher Curl (Dumbbell)
Alternative Exercise 2: Bicep Curl (EZ Bar)
SetsTargetIntensity
1
8 - 12 reps
10 RPE
2
8 - 12 reps
10 RPE
6. Lateral Raise (Dumbbell)
2-3 sets, failure + partials | Tips: Move in the scapular plane (arms slightly in front of the body) • Can use a bit of oomph on the concentric but control the lowering
Alternative Exercise 1: Lateral Raise (Machine)
Alternative Exercise 2: Cable Lateral Raise
SetsTargetIntensity
1
12 - 15 reps
-
2
12 - 15 reps
-
7. Pallof Press
2-3 sets | Ab work is suggested but not required
Alternative Exercise 1: Hanging Leg Raise
Alternative Exercise 2: Cable Crunch
Alternative Exercise 3: Plank
Alternative Exercise 4: Ab Wheel
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-