RAVAGE
4,418 athletes joined
6x/week intermediate hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
4.53
(148 ratings)
PROGRAM DESCRIPTION
RAVAGE is an example program from Geoff Schofield's ebook: Resurrecting Your Gains: Finding Your Muscle Growth Formula.
The team at Boostcamp strongly recommends 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
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
5-10 reps
2
Back Extension (Weighted)
1
8-15 reps
3
Walking Lunge
1
20-30 reps
4
Seated Hamstring Curl
1
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
2
5-10 reps
10-15 reps
2
Back Extension (Weighted)
2
8-15 reps
3
Walking Lunge
2
20-30 reps
4
Seated Hamstring Curl
2
8-12 reps
Day 1
1
Smith Machine Hack Squat
1
5-10 reps
2
Back Extension (Weighted)
1
8-15 reps
3
Walking Lunge
1
20-30 reps
4
Seated Hamstring Curl
1
8-12 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
1
6-8 reps
1B
Narrow Neutral Pulldown
1
8-12 reps
2A
Smith Reverse Grip Bench
1
8-12 reps
2B
Wide Overhand Pulldown
1
10-15 reps
3A
Cable Crossover
1
10-15 reps
3B
1 Arm Machine Row
1
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
3
6-8 reps
1B
Narrow Neutral Pulldown
3
8-12 reps
2A
Smith Reverse Grip Bench
2
8-12 reps
2B
Wide Overhand Pulldown
2
10-15 reps
3A
Cable Crossover
2
10-15 reps
3B
1 Arm Machine Row
2
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 2
1A
Close Grip Larsen Press
1
6-8 reps
1B
Narrow Neutral Pulldown
1
8-12 reps
2A
Smith Reverse Grip Bench
1
8-12 reps
2B
Wide Overhand Pulldown
1
10-15 reps
3A
Cable Crossover
1
10-15 reps
3B
1 Arm Machine Row
1
10-15 reps
4
Standing Cable Pullover
1
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
1
15-20 reps
1B
Tricep Pushdown
1
8-15 reps
2A
Incline Dumbbell Curl
1
6-10 reps
2B
Standing Overhead Extension
1
8-15 reps
3
Cable Lateral Raise
1
10-15 reps
4
Upright Row (Barbell)
1
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
2
15-20 reps
1B
Tricep Pushdown
2
8-15 reps
2A
Incline Dumbbell Curl
2
6-10 reps
2B
Standing Overhead Extension
2
8-15 reps
3
Cable Lateral Raise
2
10-15 reps
4
Upright Row (Barbell)
2
15-20 reps
Day 3
1A
Hammer Curl
1
15-20 reps
1B
Tricep Pushdown
1
8-15 reps
2A
Incline Dumbbell Curl
1
6-10 reps
2B
Standing Overhead Extension
1
8-15 reps
3
Cable Lateral Raise
1
10-15 reps
4
Upright Row (Barbell)
1
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
1
8-12 reps
2
Romanian Deadlift
1
8-10 reps
3
Hip Thrust
1
12-20 reps
4A
Seated Hamstring Curl
1
8-15 reps
4B
Leg Extension
1
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
2
8-12 reps
2
Romanian Deadlift
2
8-10 reps
3
Hip Thrust
2
12-20 reps
4A
Seated Hamstring Curl
2
8-15 reps
4B
Leg Extension
2
15-20 reps
Day 4
1
Back Squat
1
8-12 reps
2
Romanian Deadlift
1
8-10 reps
3
Hip Thrust
1
12-20 reps
4A
Seated Hamstring Curl
1
8-15 reps
4B
Leg Extension
1
15-20 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
1
8-12 reps
1B
Wide Neutral Pulldown
1
10-15 reps
2A
Chest Press (Machine)
1
6-12 reps
2B
Helms Row
1
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
1
6-12 reps
3B
Seated Row (Cable)
1
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
2
8-12 reps
1B
Wide Neutral Pulldown
2
10-15 reps
2A
Chest Press (Machine)
2
6-12 reps
2B
Helms Row
2
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
2
6-12 reps
3B
Seated Row (Cable)
2
8-15 reps
Day 5
1A
Bench Press (Barbell)
1
8-12 reps
1B
Wide Neutral Pulldown
1
10-15 reps
2A
Chest Press (Machine)
1
6-12 reps
2B
Helms Row
1
10-20 reps
3A
Seated Shoulder Press (Dumbbell)
1
6-12 reps
3B
Seated Row (Cable)
1
8-15 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
1
15-20 reps
1B
Leaning Overhead Extension
1
10-15 reps
2A
Bicep Curl (Barbell)
1
8-12 reps
2B
Tricep Pushdown
1
8-15 reps
3
Lateral Raise (Machine)
1
12-20 reps
4
Lu Lateral Raise
1
10-15 reps
5
Cable Rear Delt
1
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
2
15-20 reps
1B
Leaning Overhead Extension
2
10-15 reps
2A
Bicep Curl (Barbell)
2
8-12 reps
2B
Tricep Pushdown
2
8-15 reps
3
Lateral Raise (Machine)
2
12-20 reps
4
Lu Lateral Raise
2
10-15 reps
5
Cable Rear Delt
2
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
Day 6
1A
Hammer Curl
1
15-20 reps
1B
Leaning Overhead Extension
1
10-15 reps
2A
Bicep Curl (Barbell)
1
8-12 reps
2B
Tricep Pushdown
1
8-15 reps
3
Lateral Raise (Machine)
1
12-20 reps
4
Lu Lateral Raise
1
10-15 reps
5
Cable Rear Delt
1
15-20 reps
6A
Neck Flexion
1
15-20 reps
6B
Wrist Flexion/Extension
1
15-20 reps
WHAT PEOPLE ARE SAYING(148 ratings)
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4.53 / 5
SebAge 24, Man
11 days ago
Working out every day is fun. Tried Upper Lower and Full Body for years but never enjoyed them this much. The adjustable volume is a game changer🔥
John P.Age 43, Man
12 days ago
Good stuff. Easy to follow program that doesn’t require a lot of thought or planning. The fatigue can be pretty noticeable so I wouldn’t run this program as a beginner or someone who can’t dedicate a lot of time outside of the gym to recovery.
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 super-setted 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.