RAMPAGE
3,263 athletes joined
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
4.34
(99 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
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
1
6-8 reps
1B
Wide Neutral Pulldown/Pullup
1
10-15 reps
2
Leg Press
1
10-15 reps
3A
Helms Row
1
10-20 reps
3B
Arnold Press
1
8-12 reps
4
Romanian Deadlift
1
8-10 reps
5A
Standing Cable Pullover
1
15-20 reps
5B
Upright Row
1
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
1
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
2
Leg Press
3
10-15 reps
3A
Helms Row
2
10-20 reps
3B
Arnold Press
2
8-12 reps
4
Romanian Deadlift
2
8-10 reps
5A
Standing Cable Pullover
2
15-20 reps
5B
Upright Row
2
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
2
10-20 reps
Day 1
1A
Incline Bench Press (Dumbbell)
1
6-8 reps
1B
Wide Neutral Pulldown/Pullup
1
10-15 reps
2
Leg Press
1
10-15 reps
3A
Helms Row
1
10-20 reps
3B
Arnold Press
1
8-12 reps
4
Romanian Deadlift
1
8-10 reps
5A
Standing Cable Pullover
1
15-20 reps
5B
Upright Row
1
12-15 reps
6A
Pec Deck (Machine)
1
10-15 reps
6B
Skiers
1
10-15 reps
7
Hanging Leg Raise
1
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
1
8-10 reps
1B
Narrow Neutral Pullups
1
8-10 reps
2
Front Squat (Barbell)
1
6-8 reps
3A
1 Arm Machine Row
1
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
1
6-10 reps
4
Back Extension (Weighted)
1
10-12 reps
5A
Tricep Rope Push Down (Cable)
1
12-15 reps
5B
Lateral Raise (Cable)
1
12 reps
6
Spider Curl
1
12 reps
7
Cable Crunch
1
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
2
8-10 reps
1B
Narrow Neutral Pullups
2
8-10 reps
2
Front Squat (Barbell)
2
6-8 reps
3A
1 Arm Machine Row
2
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
4
Back Extension (Weighted)
2
10-12 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Cable)
2
12 reps
6
Spider Curl
2
12 reps
7
Cable Crunch
2
10-20 reps
Day 2
1A
Bench Press (Barbell)
1
8-10 reps
1B
Narrow Neutral Pullups
1
8-10 reps
2
Front Squat (Barbell)
1
6-8 reps
3A
1 Arm Machine Row
1
10-15 reps
3B
Seated Shoulder Press (Dumbbell)
1
6-10 reps
4
Back Extension (Weighted)
1
10-12 reps
5A
Tricep Rope Push Down (Cable)
1
12-15 reps
5B
Lateral Raise (Cable)
1
12 reps
6
Spider Curl
1
12 reps
7
Cable Crunch
1
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
1
8-12 reps
1B
Wide Overhand Pulldown
1
10-12 reps
2
Platz Squat
1
8-12 reps
3A
Yates Row
1
12-15 reps
3B
Klokov Press
1
8-12 reps
4
Good Morning
1
12-15 reps
5A
Overhead Tricep Extension (Cable)
1
12-15 reps
5B
Incline Dumbbell Curl
1
8-12 reps
6
Lateral Raise (Dumbbell)
1
12-15 reps
7
Pallof Press
1
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
2
8-12 reps
1B
Wide Overhand Pulldown
2
10-12 reps
2
Platz Squat
3
8-12 reps
3A
Yates Row
2
12-15 reps
3B
Klokov Press
2
8-12 reps
4
Good Morning
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Incline Dumbbell Curl
2
8-12 reps
6
Lateral Raise (Dumbbell)
2
12-15 reps
7
Pallof Press
2
10-20 reps
Day 3
1A
Smith Reverse Grip Bench
1
8-12 reps
1B
Wide Overhand Pulldown
1
10-12 reps
2
Platz Squat
1
8-12 reps
3A
Yates Row
1
12-15 reps
3B
Klokov Press
1
8-12 reps
4
Good Morning
1
12-15 reps
5A
Overhead Tricep Extension (Cable)
1
12-15 reps
5B
Incline Dumbbell Curl
1
8-12 reps
6
Lateral Raise (Dumbbell)
1
12-15 reps
7
Pallof Press
1
10-20 reps
WHAT PEOPLE ARE SAYING(99 ratings)
Only ratings with written feedback are displayed here.
4.34 / 5
Boostcamp UserAge 34, Man
2 days ago
great weightlifting program for athletes
Marvin L.Age 33, Man
14 days ago
Way to much upper body volume , only 1-2 leg exercise and no calf exercises
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.