Geoffrey Verity Schofield

Basic weekly outlineUpper 1 - Monday Lower 1 - Tuesday Upper 2 - Thursday Lower 2 - Friday Arms/Delts (Bro Day) - SaturdayDays off would be cardio, which a lot of (former) powerlifters need!

You’ll have to change your mindset entirely. Using your muscles to move as much weight as possible vs using the weight to provide stimulus for the muscles to grow are very different things!Different options for main lifts: option 1 is for those who want to keep one toe in the water of the powerlifting world, perhaps taking a short break but returning to it later, whilst option 2 are for those who are entirely burnt out by powerlifting and just want to get away from the main barbell lifts.See below for recommended program outline.

Recovering Powerlifters

Geoff's Programming notes for RAMPAGE:<ul><li>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. </li><li>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. </li><li>Take the first week fairly easy just to find working weights (~3-4 RIR across the board). </li><li>You have 4 days off a week so push the workout days hard!</li><li>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. </li><li>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. </li><li>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. </li><li>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. </li><li>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.</li></ul>

Resurrecting Your Gains: Finding Your Muscle Growth Formula Ebook

RAMPAGE is an example program from Geoff Schofield's ebook: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula">Resurrecting Your Gains: Finding Your Muscle Growth Formula</a>.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<ul><li>Monday - Full Body Day 1</li><li>Tuesday - Rest or Cardio</li><li>Wednesday - Full Body Day 2</li><li>Thursday - Rest or Cardio</li><li>Friday - Full Body Day 3</li><li>Saturday - Rest or Cardio</li><li>Sunday - Rest</li></ul>

RAMPAGE

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.

RAVAGE is an example program from Geoff Schofield's ebook: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula">Resurrecting Your Gains: Finding Your Muscle Growth Formula</a>.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<ul><li>Monday - Legs</li><li>Tuesday - Torso</li><li>Wednesday - Bro Day</li><li>Thursday - Legs</li><li>Friday - Torso</li><li>Saturday - Bro Day</li><li>Sunday - Rest</li></ul>Read more below on the detailed program guide.

Geoffrey Verity Schofield

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