RAMPAGE

(129 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.

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
CoachGeoffrey Verity Schofieldverified coach
LevelNovice, Intermediate
GoalBodybuilding
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week3 days
Program Length10 weeks
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Week 1
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 2
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 3
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 4
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 5 · Deload Week
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
6-8
Wide Neutral Pulldown/Pullup1
10-15
Leg Press1
10-15
Helms Row1
10-20
Arnold Press1
8-12
Romanian Deadlift1
8-10
Standing Cable Pullover1
15-20
Upright Row1
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise1
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
8-10
Narrow Neutral Pullups1
8-10
Front Squat (Barbell)1
6-8
1 Arm Machine Row1
10-15
Seated Shoulder Press (Dumbbell)1
6-10
Back Extension (Weighted)1
10-12
Tricep Rope Push Down (Cable)1
12-15
Lateral Raise (Cable)1
12
Spider Curl1
12
Cable Crunch1
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench1
8-12
Wide Overhand Pulldown1
10-12
Platz Squat1
8-12
Yates Row1
12-15
Klokov Press1
8-12
Good Morning1
12-15
Overhead Tricep Extension (Cable)1
12-15
Incline Dumbbell Curl1
8-12
Lateral Raise (Dumbbell)1
12-15
Pallof Press1
10-20
Week 6
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 7
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 8
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 9
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)2
6-8
Wide Neutral Pulldown/Pullup2
10-15
Leg Press3
10-15
Helms Row2
10-20
Arnold Press2
8-12
Romanian Deadlift2
8-10
Standing Cable Pullover2
15-20
Upright Row2
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise2
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)2
8-10
Narrow Neutral Pullups2
8-10
Front Squat (Barbell)2
6-8
1 Arm Machine Row2
10-15
Seated Shoulder Press (Dumbbell)2
6-10
Back Extension (Weighted)2
10-12
Tricep Rope Push Down (Cable)2
12-15
Lateral Raise (Cable)2
12
Spider Curl2
12
Cable Crunch2
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench2
8-12
Wide Overhand Pulldown2
10-12
Platz Squat3
8-12
Yates Row2
12-15
Klokov Press2
8-12
Good Morning2
12-15
Overhead Tricep Extension (Cable)2
12-15
Incline Dumbbell Curl2
8-12
Lateral Raise (Dumbbell)2
12-15
Pallof Press2
10-20
Week 10 · Deload Week
Day 1
ExerciseSetsReps
Incline Bench Press (Dumbbell)1
6-8
Wide Neutral Pulldown/Pullup1
10-15
Leg Press1
10-15
Helms Row1
10-20
Arnold Press1
8-12
Romanian Deadlift1
8-10
Standing Cable Pullover1
15-20
Upright Row1
12-15
Pec Deck (Machine)1
10-15
Skiers1
10-15
Hanging Leg Raise1
10-20
Day 2
ExerciseSetsReps
Bench Press (Barbell)1
8-10
Narrow Neutral Pullups1
8-10
Front Squat (Barbell)1
6-8
1 Arm Machine Row1
10-15
Seated Shoulder Press (Dumbbell)1
6-10
Back Extension (Weighted)1
10-12
Tricep Rope Push Down (Cable)1
12-15
Lateral Raise (Cable)1
12
Spider Curl1
12
Cable Crunch1
10-20
Day 3
ExerciseSetsReps
Smith Reverse Grip Bench1
8-12
Wide Overhand Pulldown1
10-12
Platz Squat1
8-12
Yates Row1
12-15
Klokov Press1
8-12
Good Morning1
12-15
Overhead Tricep Extension (Cable)1
12-15
Incline Dumbbell Curl1
8-12
Lateral Raise (Dumbbell)1
12-15
Pallof Press1
10-20
What People Are Saying
4.7/ 5
R O.Man, 32
5 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I like the variety in this one even though I usually hate to run around the gym to all kinds of weights, machines and places. Also has sensible suggestions for alternatives. Some exercises lack an indiciation of how many sets are recommend though, which might not be ideal for new(er) lifters. 9/10.
2 days ago
Kris K.Man, 30
10 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great program, ran on a fairly aggressive cut and was still able to make solid strength gains. I did three sets per exercise and added leg press and machine calf work on days one and three, and dips on day two because they’re a favorite exercise of mine. I didn’t superset most of the time, which made the workouts pretty long but at 3x per week it’s manageable if you don’t mind spending more than an hour in the gym. I’ll be running it one more time while in a slight surplus.
3 days ago

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.