155 reviews for RAMPAGE
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
Sondos S.
Woman, 273 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Add more alternative exercises
Adam D.
Man, 185 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
klokov press is scary
Niklas R.
Man, 305 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Good program, although rarely able to do The supersets, leading to longer workouts
Dark L.
Non-Binary, 203 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
So far, so good. Starting with low baseline muscle doesn't hurt, but I can tell my back is just loving this.
Justin B.
Man, 502 weeks complete
1 year of prior experience
As expected strength gains
More than expected muscle gains
Fantastic exercise selection, after 3 weeks I'm already seeing and feeling the difference. Highly recommended.
Ong Fu Chiang
Man, 253 weeks complete
1 year of prior experience
More than expected strength gains
As expected muscle gains
Great program, only problem is that some exercises require a machine which I do not have
Logan M.
Man, 305 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Paired with a good diet, you can make amazing muscular and strength gains on this program. 3 workouts a week with kids is perfect
Adam F.
Man, 453 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
Great program. Took getting used to the first couple of weeks after coming off programs like GZCLP and Greg Nuckols beginner program. A lot more volume than it appears at first glance. Takes about 1.5 hours with 2 min rest between sets.
Jacopo Noli
Man, 335 weeks complete
1 year of prior experience
More than expected strength gains
Less than expected muscle gains
Very good program for a 3 times week routine. Low focus on some muscles, especially legs (zero exercises for calves), if you have more time, I suggest following a different program with more training days and focusing on muscular groups. Overall, it is a solid program for beginners, 8/10.
Henok
Man, 303 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
The exercises are a bit much for someone who has to go to work afterwards, but it covers all necessary muscles