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RAMPAGE
3,066 athletes joined
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
4.35
(335 ratings)
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

Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Days Per Week
3 days
Time Per Workout
60 minutes
down_app
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
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
1
10-15 Reps
RPE 10
2
Leg Press
1
10-15 Reps
RPE 8-9
3A
Helms Row
1
10-20 Reps
3B
Arnold Press
1
8-12 Reps
RPE 8-9
4
Romanian Deadlift
1
8-10 Reps
RPE 8
5A
Standing Cable Pullover
1
15-20 Reps
5B
Upright Row
1
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
1
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 Reps
RPE 10
2
Leg Press
3
10-15 Reps
RPE 8-9
3A
Helms Row
2
10-20 Reps
3B
Arnold Press
2
8-12 Reps
RPE 8-9
4
Romanian Deadlift
2
8-10 Reps
RPE 8
5A
Standing Cable Pullover
2
15-20 Reps
5B
Upright Row
2
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
2
10-20 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
6-8 Reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
1
10-15 Reps
RPE 10
2
Leg Press
1
10-15 Reps
RPE 8-9
3A
Helms Row
1
10-20 Reps
3B
Arnold Press
1
8-12 Reps
RPE 8-9
4
Romanian Deadlift
1
8-10 Reps
RPE 8
5A
Standing Cable Pullover
1
15-20 Reps
5B
Upright Row
1
12-15 Reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 Reps
RPE 10
6B
Skiers
1
10-15 Reps
7
Hanging Leg Raise
1
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
1
8-10 Reps
RPE 10
2
Front Squat (Barbell)
1
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
1
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
1
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
1
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
1
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
1
12 Reps
6
Spider Curl
1
12 Reps
7
Cable Crunch
1
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 Reps
RPE 10
2
Front Squat (Barbell)
2
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
2
12 Reps
6
Spider Curl
2
12 Reps
7
Cable Crunch
2
10-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-10 Reps
RPE 8-9
1B
Narrow Neutral Pullups
1
8-10 Reps
RPE 10
2
Front Squat (Barbell)
1
6-8 Reps
RPE 8-9
3A
1 Arm Machine Row
1
10-15 Reps
3B
Seated Shoulder Press (Dumbbell)
1
6-10 Reps
RPE 8-9
4
Back Extension (Weighted)
1
10-12 Reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
1
12-15 Reps
RPE 10
5B
Lateral Raise (Cable)
1
12 Reps
6
Spider Curl
1
12 Reps
7
Cable Crunch
1
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
1
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
1
10-12 Reps
RPE 10
2
Platz Squat
1
8-12 Reps
RPE 8-9
3A
Yates Row
1
12-15 Reps
RPE 8-9
3B
Klokov Press
1
8-12 Reps
RPE 8-9
4
Good Morning
1
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
1
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
1
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 Reps
7
Pallof Press
1
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 Reps
RPE 10
2
Platz Squat
3
8-12 Reps
RPE 8-9
3A
Yates Row
2
12-15 Reps
RPE 8-9
3B
Klokov Press
2
8-12 Reps
RPE 8-9
4
Good Morning
2
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 Reps
7
Pallof Press
2
10-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
1
8-12 Reps
RPE 8-9
1B
Wide Overhand Pulldown
1
10-12 Reps
RPE 10
2
Platz Squat
1
8-12 Reps
RPE 8-9
3A
Yates Row
1
12-15 Reps
RPE 8-9
3B
Klokov Press
1
8-12 Reps
RPE 8-9
4
Good Morning
1
12-15 Reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
1
12-15 Reps
RPE 10
5B
Incline Dumbbell Curl
1
8-12 Reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 Reps
7
Pallof Press
1
10-20 Reps
What People Are Saying(335 ratings)
Only ratings with written feedback are displayed here.
4.35/ 5
Isaac WilliammorganAge 32, Man
3 days ago
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Overall it’s a great program. Good volume and well selected exercise that become routine without being boring.
elan C.Man
7 days ago
10 weeks complete
5 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I’ve been running this program for almost a year now. It has been awesome and served me very well. My back and quads saw the biggest increase. Very noticeable. I’ve developed some reoccurring injuries throughout my on-and-off training years since high school so I had to adapt as tendinitis flared up along with other issues. But this program was well designed and it was easy to modify exercises and rotate them as needed and still get the desired effect. Such as swapping barbell bench with neutral grip bench, flat bench for more incline, swapping squats for narrow bulgarian split squats, wide grip pull ups for neutral grip pull ups etc. As I have ran this program a while, I also rotated rep variations for the compound movements cycling between lower reps (never lower than 4) then high reps and would usually add sets for lower rep cycles. I also just enjoy conventional deadlifts and did a few blocks of those instead of RDLs. The program lacked forearm work and calf work, but it was easy to add calf’s and adapt the arm curls to be forearm specific. Currently, I am focusing in on forearms which is a weak point for me. So when a biceps work out comes up I swap it for something like a superset of reverse curls and wrist curls. As well as swapping to hammer curls. I plan to also add a wrist roller soon or rice bucket stuff. Thank you so much for this program as well as your content on YouTube and books which helped me understand how to modify as I needed!

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.