142 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
Bradley Scott
Man, 393 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
I enjoyed seeing progress each week with my strength and endurance.
Michael A.
Man, 313 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Great movement selection, good alternatives if they caused discomfort, and starts with low enough volume to get used to the movements.
Ben G.
Man, 2410 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
This is a great program for beginners. I struggled to find a program that was ‘perfect’ for me, but this comes pretty close. I thought the lower volume would be a drawback but if you really push yourself you can get some great gains from just 2-3 sets a few times a week.
Mark M.
Man, 355 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Huge fan of the program and GVS. Great selection of exercises but can be repetitive after a few weeks. If you stick to it you will get great results!
christian brummett
Man, 313 weeks complete
5 years of prior experience
As expected strength gains
As expected muscle gains
Easy enough to do with plenty of rest between workouts to make me feel like coming back for more
Johnathan T.
Man, 273 weeks complete
4 years of prior experience
More than expected strength gains
As expected muscle gains
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.
Andrés Wilson
Man, 425 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
This is a great program for gaining strength, but it is really back specific. I appreciated it as it significantly improved my pull-up game and my back looks great, but I do wish there was a bit more core and chest. I needed to add exercises to meet my ideals. Furthermore, more variety on a weekly basis would be welcome. I’m more used to the KB/functional strength world because of the variety, and doing the same routine every week for ten weeks gets a bit old. But good results overall, and I learned a few interesting exercises with which I had previously been unfamiliar. Thanks!
Jess R.
Woman, 523 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Great for aging lifters who work and want the body to be challenged and strong.
Man, 57
3 weeks complete
1 year of prior experience
More than expected strength gains
More than expected muscle gains
Very good 3 day full body. Plenty of variety. Maybe a little light on the legs so I'm adding sets to leg press etc. I can only finish this in like 75 or 80 min even with supersets. I'm pretty novice tho
Ru F.
Man, 435 weeks complete
3 years of prior experience
As expected strength gains
More than expected muscle gains
Haven’t worked out in years and I love that I didn’t feel incredibly sore when I started this exercise program. Doing all the exercises (and being able to make modifications here and there) gives me the confidence that I won’t go to work sore the next day.