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RAMPAGE

by Geoffrey Verity Schofield
4,734 athletes joined

3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook

4.25
(138 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
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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 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 8-9
3A
Helms Row
1
10-20 reps
-
3B
Arnold Press
1
8-12 reps
RPE 8-9
4
Romanian Deadlift
1
8-10 reps
RPE 8
5A
Standing Cable Pullover
1
15-20 reps
-
5B
Upright Row
1
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
1
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
2
10-15 reps
RPE 10
2
Leg Press
3
10-15 reps
RPE 8-9
3A
Helms Row
2
10-20 reps
-
3B
Arnold Press
2
8-12 reps
RPE 8-9
4
Romanian Deadlift
2
8-10 reps
RPE 8
5A
Standing Cable Pullover
2
15-20 reps
-
5B
Upright Row
2
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
2
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 10
1B
Wide Neutral Pulldown/Pullup
1
10-15 reps
RPE 10
2
Leg Press
1
10-15 reps
RPE 8-9
3A
Helms Row
1
10-20 reps
-
3B
Arnold Press
1
8-12 reps
RPE 8-9
4
Romanian Deadlift
1
8-10 reps
RPE 8
5A
Standing Cable Pullover
1
15-20 reps
-
5B
Upright Row
1
12-15 reps
RPE 10
6A
Pec Deck (Machine)
1
10-15 reps
RPE 10
6B
Skiers
1
10-15 reps
-
7
Hanging Leg Raise
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
1
8-10 reps
RPE 10
2
Front Squat (Barbell)
1
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
1
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
1
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
1
12 reps
-
6
Spider Curl
1
12 reps
-
7
Cable Crunch
1
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
2
8-10 reps
RPE 10
2
Front Squat (Barbell)
2
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
2
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
2
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
2
12 reps
-
6
Spider Curl
2
12 reps
-
7
Cable Crunch
2
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
1
8-10 reps
RPE 8-9
1B
Narrow Neutral Pullups
1
8-10 reps
RPE 10
2
Front Squat (Barbell)
1
6-8 reps
RPE 8-9
3A
1 Arm Machine Row
1
10-15 reps
-
3B
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 8-9
4
Back Extension (Weighted)
1
10-12 reps
RPE 8-9
5A
Tricep Rope Push Down (Cable)
1
12-15 reps
RPE 10
5B
Lateral Raise (Cable)
1
12 reps
-
6
Spider Curl
1
12 reps
-
7
Cable Crunch
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
1
10-12 reps
RPE 10
2
Platz Squat
1
8-12 reps
RPE 8-9
3A
Yates Row
1
12-15 reps
RPE 8-9
3B
Klokov Press
1
8-12 reps
RPE 8-9
4
Good Morning
1
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
1
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
-
7
Pallof Press
1
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
2
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
2
10-12 reps
RPE 10
2
Platz Squat
3
8-12 reps
RPE 8-9
3A
Yates Row
2
12-15 reps
RPE 8-9
3B
Klokov Press
2
8-12 reps
RPE 8-9
4
Good Morning
2
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
2
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
12-15 reps
-
7
Pallof Press
2
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Smith Reverse Grip Bench
1
8-12 reps
RPE 8-9
1B
Wide Overhand Pulldown
1
10-12 reps
RPE 10
2
Platz Squat
1
8-12 reps
RPE 8-9
3A
Yates Row
1
12-15 reps
RPE 8-9
3B
Klokov Press
1
8-12 reps
RPE 8-9
4
Good Morning
1
12-15 reps
RPE 8-9
5A
Overhead Tricep Extension (Cable)
1
12-15 reps
RPE 10
5B
Incline Dumbbell Curl
1
8-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
12-15 reps
-
7
Pallof Press
1
10-20 reps
-
WHAT PEOPLE ARE SAYING(138 ratings)
Only ratings with written feedback are displayed here.
4.25 / 5
christian brummettAge 31, Man
6 days ago
3 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Easy enough to do with plenty of rest between workouts to make me feel like coming back for more
Johnathan T.Age 27, Man
9 days ago
3 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
I believe this program has a healthy balance of exercises to tackle areas that most beginners are lagging in. I was able to reach higher PRs during this program due to the carry over effect of each exercise.
Show All Reviews

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.