158 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
Justin B.
Man, 501 week complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Fantastic exercise selection, completed the ten week program and have started it again. Highly recommended.
Cristian G.
Man, 203 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
I've gained about 10 kg in 5 months and my strength has gone up significantly as a new lifter
Matt C
Man, 399 weeks complete
8 years of prior experience
As expected strength gains
More than expected muscle gains
I’ve thoroughly enjoyed this program. Currently on the last week and I am setting PRs for multiple exercises!!! This program exceeded my expectations in every way. The exercise selection was excellent—each movement felt purposeful and well-structured to target muscle groups effectively. I especially appreciated the variety of superset combinations, very effective for back and shoulders. This provided great muscle stimulus to both muscle groups. The program’s 3x a week schedule was perfect for balancing training with recovery and other life commitments. The template outline was clear and easy to follow, making it simple to stay consistent without feeling overwhelmed. One of the standout features was its approach to fatigue management—progression was smartly designed to avoid burnout while still driving noticeable strength and hypertrophy gains. Overall, this program is a fantastic choice for anyone looking for a results-driven training plan. Highly recommended!
Nikola K.
Man, 433 weeks complete
3 years of prior experience
More than expected strength gains
More than expected muscle gains
Very well planned and thought out.
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.
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