ProgramsCoachesAbout UsBlogs

RAMPAGE

4.47 (55 reviews)
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
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.

Read below for the recommended weekly schedule and full program guide.

Program Overview
CoachGeoffrey Verity Schofieldverified coach
LevelNovice, Intermediate
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length10 weeks
Start the program
on Boostcamp for free
app storegoogle play
Week 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 3
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 4
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 5 · Deload Week
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)1
6-8
@10
Wide Neutral Pulldown/Pullup1
10-15
@10
Leg Press1
10-15
@8-9
Helms Row1
10-20
-
Arnold Press1
8-12
@8-9
Romanian Deadlift1
8-10
@8
Standing Cable Pullover1
15-20
-
Upright Row1
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise1
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8-10
@8-9
Narrow Neutral Pullups1
8-10
@10
Front Squat (Barbell)1
6-8
@8-9
1 Arm Machine Row1
10-15
-
Seated Shoulder Press (Dumbbell)1
6-10
@8-9
Back Extension (Weighted)1
10-12
@8-9
Tricep Rope Push Down (Cable)1
12-15
@10
Lateral Raise (Cable)1
12
-
Spider Curl1
12
-
Cable Crunch1
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench1
8-12
@8-9
Wide Overhand Pulldown1
10-12
@10
Platz Squat1
8-12
@8-9
Yates Row1
12-15
@8-9
Klokov Press1
8-12
@8-9
Good Morning1
12-15
@8-9
Overhead Tricep Extension (Cable)1
12-15
@10
Incline Dumbbell Curl1
8-12
@10
Lateral Raise (Dumbbell)1
12-15
-
Pallof Press1
10-20
-
Week 6
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 7
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 8
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 9
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)2
6-8
@10
Wide Neutral Pulldown/Pullup2
10-15
@10
Leg Press3
10-15
@8-9
Helms Row2
10-20
-
Arnold Press2
8-12
@8-9
Romanian Deadlift2
8-10
@8
Standing Cable Pullover2
15-20
-
Upright Row2
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise2
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-10
@8-9
Narrow Neutral Pullups2
8-10
@10
Front Squat (Barbell)2
6-8
@8-9
1 Arm Machine Row2
10-15
-
Seated Shoulder Press (Dumbbell)2
6-10
@8-9
Back Extension (Weighted)2
10-12
@8-9
Tricep Rope Push Down (Cable)2
12-15
@10
Lateral Raise (Cable)2
12
-
Spider Curl2
12
-
Cable Crunch2
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-12
@10
Platz Squat3
8-12
@8-9
Yates Row2
12-15
@8-9
Klokov Press2
8-12
@8-9
Good Morning2
12-15
@8-9
Overhead Tricep Extension (Cable)2
12-15
@10
Incline Dumbbell Curl2
8-12
@10
Lateral Raise (Dumbbell)2
12-15
-
Pallof Press2
10-20
-
Week 10 · Deload Week
Watch video
Day 1
ExerciseSetsRepsIntensity
Incline Bench Press (Dumbbell)1
6-8
@10
Wide Neutral Pulldown/Pullup1
10-15
@10
Leg Press1
10-15
@8-9
Helms Row1
10-20
-
Arnold Press1
8-12
@8-9
Romanian Deadlift1
8-10
@8
Standing Cable Pullover1
15-20
-
Upright Row1
12-15
@10
Pec Deck (Machine)1
10-15
@10
Skiers1
10-15
-
Hanging Leg Raise1
10-20
-
Day 2
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8-10
@8-9
Narrow Neutral Pullups1
8-10
@10
Front Squat (Barbell)1
6-8
@8-9
1 Arm Machine Row1
10-15
-
Seated Shoulder Press (Dumbbell)1
6-10
@8-9
Back Extension (Weighted)1
10-12
@8-9
Tricep Rope Push Down (Cable)1
12-15
@10
Lateral Raise (Cable)1
12
-
Spider Curl1
12
-
Cable Crunch1
10-20
-
Day 3
ExerciseSetsRepsIntensity
Smith Reverse Grip Bench1
8-12
@8-9
Wide Overhand Pulldown1
10-12
@10
Platz Squat1
8-12
@8-9
Yates Row1
12-15
@8-9
Klokov Press1
8-12
@8-9
Good Morning1
12-15
@8-9
Overhead Tricep Extension (Cable)1
12-15
@10
Incline Dumbbell Curl1
8-12
@10
Lateral Raise (Dumbbell)1
12-15
-
Pallof Press1
10-20
-
What People Are Saying
4.5/5
See all
Barry R.Man, 31
6 weeks complete
9 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
The 3rd day from week 4 onwards doesn't load.
7 days ago
Roberto R.Man, 29
4 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
This is a great program! I plateaued for a while and needed to change my approach. This was exactly what I needed. I still expect to make strength gains and get visible results in my physique.
18 days ago
NateMan, 28
10 weeks complete
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
Marginal modifications
Good program, I feel stronger and went up in lifting amounts but less than expected. Muscle size was nice on arms but not significant
20 days ago
Lime W.Man, 25
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I feel like this program is working for me as long as I do moderate cardio on the off days. I like that the program includes compound exercises and supersets.
24 days ago
BimzMan, 41
10 weeks complete
As expected muscle gains
Marginal modifications
This is a great program and I gained both size and strength with it. I modified it a bit to include calves every other day. The down side of this program for me is it takes me 2 hrs to complete it. I'm in the progress of trying to bring that number down.
25 days ago
Jesse M.Man, 32
4 weeks complete
More than expected strength gains
More than expected muscle gains
Marginal modifications
Good
a month ago
Appolinaire B.Man
4 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
I could swap some exercise for convenience on my Gym. And I worked great. Gains on strength and size. I gained strength on legs and my bench despite on bench movement per workout.
a month ago
Jeff G.Man, 35
4 weeks complete
15 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great program! Excellent reintrocution to higher rep hard efforts. Offers a very novel stimulus after having run through a couple more strength specific programs.
a month ago
Shinmen TakezoMan, 20
7 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Really good program for novices. Approaching week 8 though, I’ve decided to change to a 4 day program. As all my lifts are much stronger now, pushing each muscle group intensively each workout day is becoming difficult so I’ve decided to add an extra day.
a month ago
Manuel Alejandro A.Man, 23
10 weeks complete
5 years of prior experience
As expected strength gains
Marginal modifications
This was my first program, and I found it pretty easy to follow, I made just a few changes due to a SLAP tear I'm currently dealing with. People around me noticed my muscle growth better than me (I did not keep track of it, tbh), and I was able to notice some remarkable strength gains. Overall experience, 9/10, I'd recommend this routine to everyone at high beginner to intermediate level.
a month ago

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. 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.