The Ultimate Hypertrophy Program to Upgrade Your Physique
Geoff Verity Schofield’s “RAVAGE” can help transform your physique in just 10 weeks
When it comes to training for muscle mass rather than strength, there is a lot involved, and there are so many training programs out there that claim they have the best program to transform your physique. While there are plenty of programs available, it can be hard to choose the right one for your goals. However, the Boostcamp team has one hypertrophy program that really stands out and is one that we implicate every so often, as it truly has yielded good results for us, and that is the 6x/Week RAVAGE Hypertrophy Program, from Geoff Verity Schofield.
You may have seen Geoff Verity Schofield on the Boostcamp Podcast a few times, and that is because he is a book of knowledge. He has spoken on plenty of topics such as bulking, his life living in China, and training to muscular failure. Geoff also has a few programs on the Boostcamp App, and his RAVAGE hypertrophy program is one of our favorites to use.
That being said, let’s break it down.
Who is Geoff Verity Schofield?
You may be wondering who this guy even is, and why we are recommending his programs. Geoffrey Verity Schofield is one of the most popular bodybuilding educators on the internet. Geoff has a YouTube channel containing over 120,000 subscribers that is growing by the day, and his overall goal is to help others be the best that they can be.
He currently resides in China and focuses on putting out content on the regular. Geoff’s programs are top notch, and he has a few on the Boostcamp App, one of them being RAVAGE, a 10 week-hypertrophy program.
Hypertrophy Training Explained
There are different types of resistance training, the big ones being strength training which is more powerlifting style, functional training which is more Olympic lifts, and hypertrophy training which is aimed more at bodybuilders, and is the main focus of the RAVAGE program. Hypertrophy is defined as the increase in the size of cells, tissue, or organs in your body, meaning when you are training with this style, you are aiming to get bigger.
Muscle hypertrophy can occur as a result of exercise, especially weight training exercise, but when you are training for hypertrophy you are not hitting one rep maxes typically. Instead, hypertrophy training involves higher volumes and more intensity, with each set getting a bit closer to failure and the muscles being truly strained. This is exactly what Geoff’s RAVAGE program involves, intense sets and really pushing yourself.
Let’s take a look.
RAVAGE Hypertrophy Program
To put it simply, RAVAGE is a 10 week hypertrophy program that really pushes you to the limits. The RAVAGE program has you in the gym 6 days a week, allowing for one day of rest and recovery. This is a program that is designed more for intermediate lifters rather than beginner lifters, meaning if you are just starting out then perhaps you should check out some other programs, unless you feel as though you can keep up. This program is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.
Let’s take a look at what muscle group will be targeted with each day of the RAVAGE 6x a week hypertrophy program.
Monday - Legs
Tuesday - Torso
Wednesday - Bro Day
Thursday - Legs
Friday - Torso
Saturday - Bro Day
Sunday - Rest
As you can see, this is a program similar to that of the Golden Era bodybuilders, as the targeted muscle groups of each day look like that of the Arnold Split. However, the exercises are much different, so let’s take a look.
What The Ravage Days Consist Of
Now that you have seen what muscle groups you will be hitting each day, let’s take a look at what each day will consist of in terms of the actual workouts.
The leg days of the RAVAGE program will have various exercises that consist of both compound and isolation exercises ensuring that you will be hitting the muscles from all different angles. For example, the leg days in the RAVAGE hypertrophy program will include exercises such as the hack squat, the Romanian Deadlift, and even back squats. It depends on the day, but mostly you will be hitting these exercises in the 8-12 rep range.
Now, the torso days of the RAVAGE hypertrophy program will include a mix of back and chest movements together, mimicking that of Arnold Schwarzenegger’s workout routine. For example, you will be hitting some lat pulldowns and rows, but also some bench press oriented movements, incorporating a mix of machines, barbells, and dumbbells. Again, these are in the 8-12 rep range for the most part, but also rising up into the 10-20 rep range, really switching things up and shocking the muscles.
This is not something that you will see in many other programs besides the RAVAGE hypertrophy program, a “bro day”. What does this consist of? This is shoulders and arms, so there are movements that hit the biceps, the triceps, and the shoulders, such as dumbbell hammer curls, tricep pushdowns, and upright rows. These sets are similar to the other days, primarily in the 8-12 rep range as well as some sets being up to 20 reps.
Who Should Use RAVAGE?
As stated above, RAVAGE is a hypertrophy program that is aimed at intermediate lifters, meaning if it is your first day in the gym, this might be a bit much for you. Geoff Verity Shofield uses a variation of for himself, and he is a very advanced lifter.
Geoff himself recommends the RAVAGE program for someone with 1-2 years of solid training already, and if you have less than that it is probably better to only be in the gym 3-4 days a week at that stage.
How to Progress in Weight
Now, when looking at how to progress on the weights with the RAVAGE program, Geoff has a few suggestions. For one, he recommends using a double progression model whenever you can, that’ll be the simplest way. What is that? Double progression, also known as an "evolving rep range" is where instead of doing typical 5 sets of 5 reps as many programs may call for, you might try to get 5 sets of 4-6 reps. When you can get six reps on all sets, you add the smallest amount of weight that you can, which should reduce the reps that you can get, it is progressive overload. Rinse and repeat.
You could use step loading for the smaller movements like lateral raises, or perhaps progress in range of motion on the chest supported row variations. Step loading is where you stick with the same weight for longer than you really need to, before jumping up later.
Now, with the failure and partial sets (which Geoff is a fan of), the goal is to pick a weight where you'll fail a few reps before the rep target, and then do partial reps (attempting full range of motion but failing). For example, if a failure + partial set has a target of 12-15 reps, find a weight that you can take to failure for 8-12 reps, then add 2-3 reps with as much range of motion as possible.
Overall, there are plenty of hypertrophy programs out there that can be found, utilized, and may or may not yield the results that you truly want. However, RAVAGE, from Geoff Verity Schofield, is a hypertrophy program that can be found right on the Boostcamp App, we have tested for ourselves, and can vouch for its effectiveness.