RAMPAGE
2,934 athletes joined
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
4.37
(320 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
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
1
10-15
RPE 10
2
Leg Press
1
10-15
RPE 8-9
3A
Helms Row
1
10-20
-
3B
Arnold Press
1
8-12
RPE 8-9
4
Romanian Deadlift
1
8-10
RPE 8
5A
Standing Cable Pullover
1
15-20
-
5B
Upright Row
1
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
1
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15
RPE 10
2
Leg Press
3
10-15
RPE 8-9
3A
Helms Row
2
10-20
-
3B
Arnold Press
2
8-12
RPE 8-9
4
Romanian Deadlift
2
8-10
RPE 8
5A
Standing Cable Pullover
2
15-20
-
5B
Upright Row
2
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
2
10-20
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
6-8
RPE 10
1B
Wide Neutral Pulldown/Pullup
1
10-15
RPE 10
2
Leg Press
1
10-15
RPE 8-9
3A
Helms Row
1
10-20
-
3B
Arnold Press
1
8-12
RPE 8-9
4
Romanian Deadlift
1
8-10
RPE 8
5A
Standing Cable Pullover
1
15-20
-
5B
Upright Row
1
12-15
RPE 10
6A
Pec Deck (Machine)
1
10-15
RPE 10
6B
Skiers
1
10-15
-
7
Hanging Leg Raise
1
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-10
RPE 8-9
1B
Narrow Neutral Pullups
1
8-10
RPE 10
2
Front Squat (Barbell)
1
6-8
RPE 8-9
3A
1 Arm Machine Row
1
10-15
-
3B
Seated Shoulder Press (Dumbbell)
1
6-10
RPE 8-9
4
Back Extension (Weighted)
1
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
1
12-15
RPE 10
5B
Lateral Raise (Cable)
1
12
-
6
Spider Curl
1
12
-
7
Cable Crunch
1
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10
RPE 10
2
Front Squat (Barbell)
2
6-8
RPE 8-9
3A
1 Arm Machine Row
2
10-15
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10
RPE 8-9
4
Back Extension (Weighted)
2
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15
RPE 10
5B
Lateral Raise (Cable)
2
12
-
6
Spider Curl
2
12
-
7
Cable Crunch
2
10-20
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-10
RPE 8-9
1B
Narrow Neutral Pullups
1
8-10
RPE 10
2
Front Squat (Barbell)
1
6-8
RPE 8-9
3A
1 Arm Machine Row
1
10-15
-
3B
Seated Shoulder Press (Dumbbell)
1
6-10
RPE 8-9
4
Back Extension (Weighted)
1
10-12
RPE 8-9
5A
Tricep Rope Push Down (Cable)
1
12-15
RPE 10
5B
Lateral Raise (Cable)
1
12
-
6
Spider Curl
1
12
-
7
Cable Crunch
1
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
1
8-12
RPE 8-9
1B
Wide Overhand Pulldown
1
10-12
RPE 10
2
Platz Squat
1
8-12
RPE 8-9
3A
Yates Row
1
12-15
RPE 8-9
3B
Klokov Press
1
8-12
RPE 8-9
4
Good Morning
1
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
1
12-15
RPE 10
5B
Incline Dumbbell Curl
1
8-12
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15
-
7
Pallof Press
1
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12
RPE 10
2
Platz Squat
3
8-12
RPE 8-9
3A
Yates Row
2
12-15
RPE 8-9
3B
Klokov Press
2
8-12
RPE 8-9
4
Good Morning
2
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15
RPE 10
5B
Incline Dumbbell Curl
2
8-12
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15
-
7
Pallof Press
2
10-20
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
1
8-12
RPE 8-9
1B
Wide Overhand Pulldown
1
10-12
RPE 10
2
Platz Squat
1
8-12
RPE 8-9
3A
Yates Row
1
12-15
RPE 8-9
3B
Klokov Press
1
8-12
RPE 8-9
4
Good Morning
1
12-15
RPE 8-9
5A
Overhead Tricep Extension (Cable)
1
12-15
RPE 10
5B
Incline Dumbbell Curl
1
8-12
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15
-
7
Pallof Press
1
10-20
-
What People Are Saying(320 ratings)
Only ratings with written feedback are displayed here.
4.37/ 5
Dhruv RaghavAge 28, Man
13 days ago
10 weeks complete
1 year of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Loved the program,thank you boostcamp Will run it again
M B.Man
20 days ago
3 weeks complete
6 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Fun program and running it for the second time over. Some modifications based on my other training (BJJ). Usually do a set or drop set extra but that could mean I'm not going hard enough on my initial sets. Overal good.

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.