RAMPAGE
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
Overview
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
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. The decision is ultimately 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 you have plenty of time to recover and grow. That means you need to 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 taking your sets to failure (after the first week) and gradually incorporate some partial range of motion reps in later weeks as you progress.
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.
Who it's for
Reviews
I did see a lot of improvement and in terms of progressive overload is quite fast It's good for beginners but since it's full body Might have to take it slow as it's quite fatiguing If you're short on time in the gym then this isn't really suitable but it's good if you are doing 2 set high intensity Overall pretty good
Great
more chest exercise. Thank you
Great improvements, love the super sets to make my workouts faster. Workouts take about 1-1.25hrs
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Incline Bench Press (Dumbbell) | 2 | 6–8 reps | @10 |
| 1B | Wide Neutral Pulldown/Pullup | 2 | 10–15 reps | @10 |
| 2 | Leg Press | 3 | 10–15 reps | @8–9 |
| Superset | ||||
| 3A | Helms Row | 2 | 10–20 reps | — |
| 3B | Arnold Press | 2 | 8–12 reps | @8–9 |
| 4 | Romanian Deadlift | 2 | 8–10 reps | @8 |
| Superset | ||||
| 5A | Standing Cable Pullover | 2 | 15–20 reps | — |
| 5B | Upright Row | 2 | 12–15 reps | @10 |
| Superset | ||||
| 6A | Pec Deck (Machine) | 1 | 10–15 reps | @10 |
| 6B | Skiers | 1 | 10–15 reps | — |
| 7 | Hanging Leg Raise | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 2 | 8–10 reps | @8–9 |
| 1B | Narrow Neutral Pullups | 2 | 8–10 reps | @10 |
| 2 | Front Squat (Barbell) | 2 | 6–8 reps | @8–9 |
| Superset | ||||
| 3A | 1 Arm Machine Row | 2 | 10–15 reps | — |
| 3B | Seated Shoulder Press (Dumbbell) | 2 | 6–10 reps | @8–9 |
| 4 | Back Extension (Weighted) | 2 | 10–12 reps | @8–9 |
| Superset | ||||
| 5A | Tricep Rope Push Down (Cable) | 2 | 12–15 reps | @10 |
| 5B | Lateral Raise (Cable) | 2 | 12 reps | — |
| 6 | Spider Curl | 2 | 12 reps | — |
| 7 | Cable Crunch | 2 | 10–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Smith Reverse Grip Bench | 2 | 8–12 reps | @8–9 |
| 1B | Wide Overhand Pulldown | 2 | 10–12 reps | @10 |
| 2 | Platz Squat | 3 | 8–12 reps | @8–9 |
| Superset | ||||
| 3A | Yates Row | 2 | 12–15 reps | @8–9 |
| 3B | Klokov Press | 2 | 8–12 reps | @8–9 |
| 4 | Good Morning | 2 | 12–15 reps | @8–9 |
| Superset | ||||
| 5A | Overhead Tricep Extension (Cable) | 2 | 12–15 reps | @10 |
| 5B | Incline Dumbbell Curl | 2 | 8–12 reps | @10 |
| 6 | Lateral Raise (Dumbbell) | 2 | 12–15 reps | — |
| 7 | Pallof Press | 2 | 10–20 reps | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Perhaps it's my background as a teacher, but I've always enjoyed helping people. That combined with my passion for fitness, health, nutrition, anatomy, exercise, physiology, lifting weights and a fascination for how to get optimal results makes me a coaching machine.
My obsession is making you the best you can be.
Common questions
Yes, RAMPAGE is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
RAMPAGE is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
RAMPAGE is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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