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RAVAGE
4,152 athletes joined
6x/week intermediate hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
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Program Description

RAVAGE 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 RAVAGE program. Audio-book is included.

RAVAGE is a 6X per week hypertrophy program for intermediate lifters. This is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.

Recommended Schedule

  • Monday - Legs

  • Tuesday - Torso

  • Wednesday - Bro Day

  • Thursday - Legs

  • Friday - Torso

  • Saturday - Bro Day

  • Sunday - Rest

Read more below on the detailed program guide.

Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Days Per Week
6 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
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 Reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 Reps
RPE 8-9
3
Walking Lunge
1
20-30 Reps
4
Seated Hamstring Curl
1
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
2
5-10 Reps
10-15 Reps
RPE 7-8
RPE 7-8
2
Back Extension (Weighted)
2
8-15 Reps
RPE 8-9
3
Walking Lunge
2
20-30 Reps
4
Seated Hamstring Curl
2
8-12 Reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Hack Squat
1
5-10 Reps
RPE 7-8
2
Back Extension (Weighted)
1
8-15 Reps
RPE 8-9
3
Walking Lunge
1
20-30 Reps
4
Seated Hamstring Curl
1
8-12 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
1
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
1
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
1
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
1
10-15 Reps
RPE 10
3A
Cable Crossover
1
10-15 Reps
RPE 10
3B
1 Arm Machine Row
1
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
3
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
3
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
2
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
2
10-15 Reps
RPE 10
3A
Cable Crossover
2
10-15 Reps
RPE 10
3B
1 Arm Machine Row
2
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Close Grip Larsen Press
1
6-8 Reps
RPE 9-10
1B
Narrow Neutral Pulldown
1
8-12 Reps
RPE 10
2A
Smith Reverse Grip Bench
1
8-12 Reps
RPE 8-9
2B
Wide Overhand Pulldown
1
10-15 Reps
RPE 10
3A
Cable Crossover
1
10-15 Reps
RPE 10
3B
1 Arm Machine Row
1
10-15 Reps
RPE 10
4
Standing Cable Pullover
1
15-20 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 Reps
RPE 10
1B
Tricep Pushdown
1
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
1
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
1
8-15 Reps
RPE 10
3
Cable Lateral Raise
1
10-15 Reps
4
Upright Row (Barbell)
1
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
RPE 10
1B
Tricep Pushdown
2
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
2
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
2
8-15 Reps
RPE 10
3
Cable Lateral Raise
2
10-15 Reps
4
Upright Row (Barbell)
2
15-20 Reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 Reps
RPE 10
1B
Tricep Pushdown
1
8-15 Reps
RPE 10
2A
Incline Dumbbell Curl
1
6-10 Reps
RPE 9-10
2B
Standing Overhead Extension
1
8-15 Reps
RPE 10
3
Cable Lateral Raise
1
10-15 Reps
4
Upright Row (Barbell)
1
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
8-12 Reps
RPE 8-9
2
Romanian Deadlift
1
8-10 Reps
RPE 7-9
3
Hip Thrust
1
12-20 Reps
4A
Seated Hamstring Curl
1
8-15 Reps
RPE 10
4B
Leg Extension
1
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
2
8-12 Reps
RPE 8-9
2
Romanian Deadlift
2
8-10 Reps
RPE 7-9
3
Hip Thrust
2
12-20 Reps
4A
Seated Hamstring Curl
2
8-15 Reps
RPE 10
4B
Leg Extension
2
15-20 Reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Back Squat
1
8-12 Reps
RPE 8-9
2
Romanian Deadlift
1
8-10 Reps
RPE 7-9
3
Hip Thrust
1
12-20 Reps
4A
Seated Hamstring Curl
1
8-15 Reps
RPE 10
4B
Leg Extension
1
15-20 Reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
1
10-15 Reps
RPE 10
2A
Chest Press (Machine)
1
6-12 Reps
RPE 9-10
2B
Helms Row
1
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
1
6-12 Reps
RPE 10
3B
Seated Row (Cable)
1
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
2
10-15 Reps
RPE 10
2A
Chest Press (Machine)
2
6-12 Reps
RPE 9-10
2B
Helms Row
2
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 Reps
RPE 10
3B
Seated Row (Cable)
2
8-15 Reps
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-12 Reps
RPE 8-9
1B
Wide Neutral Pulldown
1
10-15 Reps
RPE 10
2A
Chest Press (Machine)
1
6-12 Reps
RPE 9-10
2B
Helms Row
1
10-20 Reps
3A
Seated Shoulder Press (Dumbbell)
1
6-12 Reps
RPE 10
3B
Seated Row (Cable)
1
8-15 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 Reps
1B
Leaning Overhead Extension
1
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
1
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
1
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
1
12-20 Reps
4
Lu Lateral Raise
1
10-15 Reps
RPE 10
5
Cable Rear Delt
1
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
15-20 Reps
1B
Leaning Overhead Extension
2
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
2
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
2
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
2
12-20 Reps
4
Lu Lateral Raise
2
10-15 Reps
RPE 10
5
Cable Rear Delt
2
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
15-20 Reps
1B
Leaning Overhead Extension
1
10-15 Reps
RPE 10
2A
Bicep Curl (Barbell)
1
8-12 Reps
RPE 9-10
2B
Tricep Pushdown
1
8-15 Reps
RPE 10
3
Lateral Raise (Machine)
1
12-20 Reps
4
Lu Lateral Raise
1
10-15 Reps
RPE 10
5
Cable Rear Delt
1
15-20 Reps
6A
Neck Flexion
1
15-20 Reps
RPE 8-9
6B
Wrist Flexion/Extension
1
15-20 Reps
What People Are Saying(448 ratings)
Only ratings with written feedback are displayed here.
4.54/ 5
Andrew Y.Man
5 days ago
1 week complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
So far this has been a great program for me. I started working out on a prolonged 1 year cut doing PPL and I never made any real progress with arms/shoulders. I am now bulking, and this program has been a godsend in terms of overall progression. However, I experienced a lot of joint discomfort with the program as it is due to the relatively high volume and just the overall structure of the program as it is. Here is what I did to correct it for me personally: - switched from Legs > Torso > Arms to Arms > Legs > Torso. This has allowed for my shoulders to recover on time for upper workouts on the first half of the split, which I feel is highest in terms of overall fatigue. - moved wrist/neck curls to 2x a week on leg days. These act as spacers between hard leg sets. I tend to need 2-4 mins of rest between quad sets, so this is a great time to superset some of these easier accessory movements. - moved shoulder exercises around so that they don’t conflict with each other. I found it difficult to do lateral raises and Lu raises together, so I moved some exercises around from the first Torso day so that each day is evenly balanced for shoulders. Aside from that I only substituted pull-ups and smith incline on the first torso day. This program is extremely adaptable.
FreeZY 6.Man
5 days ago
3 weeks complete
7 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Dosnt take a long time and allows for great muscle growth overall, highly recommend

Geoff's Programming notes for RAVAGE:

Who is Ravage for?

• RAVAGE is for intermediate level lifters to maximize hypertrophy using a 6x/week split

• I don’t recommend RAVAGE for beginners who don’t have 1-2 years of solid training already, probably better to only be in the gym 3-4 days a week at that stage.

How many sets to do?

• 2-3 sets of something is probably the most common set range I write for custom plans. Start on the low side of that, and do the third set when you feel like you are recovering well. Can always autoregulate and go back down to 2 sets. If you’ve found you respond better to higher volumes in the past, 3-4 sets or even 3-5 might be viable especially for movements that are easier on the body.

• Many exercises are done in supersets, which means you alternate between the two exercises. You can do these supersetted with minimal rest if you want, or rest between each movement. I prefer to rest to ensure set quality.

How to progress on weights?

• Use a double progression model whenever you can, that’ll be the simplest way. Double progression, also known as an "evolving rep range" is where instead of doing typical 5 sets of 5 reps, 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. 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. This is where you stick with the same weight for longer than you really need to, before jumping up later.

How to do "failure + partials" sets?

• How to perform "failure + partials" sets. 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 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.