RAVAGE
6x/week intermediate hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
Overview
RAVAGE is an example program from Geoff Schofield's ebook: Resurrecting Your Gains: Finding Your Muscle Growth Formula.
The team at Boostcamp strongly recommends reading the ebook to learn evidence-based principles for training and nutrition, as well as to get the most out of the RAVAGE program. Audio-book is included.
RAVAGE is a 6X per week hypertrophy program for intermediate lifters. This is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.
Recommended Schedule
Monday - Legs
Tuesday - Torso
Wednesday - Bro Day
Thursday - Legs
Friday - Torso
Saturday - Bro Day
Sunday - Rest
Read more below on the detailed program guide.
Geoff's Programming notes for RAVAGE:
Who is Ravage designed for?
• RAVAGE is for intermediate level lifters to maximize hypertrophy using a 6x/week split
• I don’t recommend RAVAGE for beginners who don’t have 1-2 years of solid training already, probably better to only be in the gym 3-4 days a week at that stage.
How many sets per exercise?
• 2-3 sets of something is probably the most common set range I write for custom plans. Start on the low side of that, and do the third set when you feel like you are recovering well. Can always auto-regulate and go back down to 2 sets. If you’ve found you respond better to higher volumes in the past, 3-4 sets or even 3-5 might be viable especially for movements that are easier on the body.
• Many exercises are done in supersets, which means you alternate between the two exercises. You can do these super-setted with minimal rest if you want, or rest between each movement. I prefer to rest to ensure set quality.
How to progress on weights?
• Use a double progression model whenever you can, that’ll be the simplest way. Double progression, also known as an "evolving rep range" is where instead of doing typical 5 sets of 5 reps, you might try to get 5 sets of 4-6 reps. When you can get six reps on all sets, you add the smallest amount of weight that you can, which should reduce the reps that you can get. Rinse and repeat.
• You could use step loading for the smaller movements like lateral raises, or perhaps progress in range of motion on the chest supported row variations. This is where you stick with the same weight for longer than you really need to, before jumping up later.
How to do "failure + partials" sets?
• How to perform "failure + partials" sets. The goal is to pick a weight where you'll fail a few reps before the rep target, and then do partial reps (attempting full range of motion but failing). For example, if a failure + partial set has a target 12-15 reps, find a weight that you can take to failure for 8-12 reps, then add 2-3 reps with as much range of motion as possible.
Who it's for
Reviews
Really good program to follow if you have the time. If you're someone who gets more response from higher volume, GVS has given some space to add that too. Maybe add calf raises on one of the leg days though
Personal trainer and pro wrestler here! Did this program for a while, stepped away and did another program, came back to finish it off only to realize I was training similar to this for a while. The gains were slightly unexpected, but looking at pictures, and the comment so received, I realize how much of a difference it made. Not a super detail review, but I highly recommend it for people of all levels.
Great program for someone who is intermediate and wants to train daily. Moderate volume per day, and the split manages fatigue without having to take a day off. The bro days feel like a rest day, where you get targeted arm work without adding cns fatigue.
It’s good stuff
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Smith Machine Hack Squat | 1 | 5–10 reps | @7–8 |
| 2 | 10–15 reps | @7–8 | ||
| 2 | Back Extension (Weighted) | 2 | 8–15 reps | @8–9 |
| 3 | Walking Lunge | 2 | 20–30 reps | — |
| 4 | Seated Hamstring Curl | 2 | 8–12 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Close Grip Larsen Press | 3 | 6–8 reps | @9–10 |
| 1B | Narrow Neutral Pulldown | 3 | 8–12 reps | @10 |
| Superset | ||||
| 2A | Smith Reverse Grip Bench | 2 | 8–12 reps | @8–9 |
| 2B | Wide Overhand Pulldown | 2 | 10–15 reps | @10 |
| Superset | ||||
| 3A | Cable Crossover | 2 | 10–15 reps | @10 |
| 3B | 1 Arm Machine Row | 2 | 10–15 reps | @10 |
| 4 | Standing Cable Pullover | 1 | 15–20 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 2 | 15–20 reps | @10 |
| 1B | Tricep Pushdown | 2 | 8–15 reps | @10 |
| Superset | ||||
| 2A | Incline Dumbbell Curl | 2 | 6–10 reps | @9–10 |
| 2B | Standing Overhead Extension | 2 | 8–15 reps | @10 |
| 3 | Cable Lateral Raise | 2 | 10–15 reps | — |
| 4 | Upright Row (Barbell) | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Back Squat | 2 | 8–12 reps | @8–9 |
| 2 | Romanian Deadlift | 2 | 8–10 reps | @7–9 |
| 3 | Hip Thrust | 2 | 12–20 reps | — |
| Superset | ||||
| 4A | Seated Hamstring Curl | 2 | 8–15 reps | @10 |
| 4B | Leg Extension | 2 | 15–20 reps | @10 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Bench Press (Barbell) | 2 | 8–12 reps | @8–9 |
| 1B | Wide Neutral Pulldown | 2 | 10–15 reps | @10 |
| Superset | ||||
| 2A | Chest Press (Machine) | 2 | 6–12 reps | @9–10 |
| 2B | Helms Row | 2 | 10–20 reps | — |
| Superset | ||||
| 3A | Seated Shoulder Press (Dumbbell) | 2 | 6–12 reps | @10 |
| 3B | Seated Row (Cable) | 2 | 8–15 reps | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Hammer Curl | 2 | 15–20 reps | — |
| 1B | Leaning Overhead Extension | 2 | 10–15 reps | @10 |
| Superset | ||||
| 2A | Bicep Curl (Barbell) | 2 | 8–12 reps | @9–10 |
| 2B | Tricep Pushdown | 2 | 8–15 reps | @10 |
| 3 | Lateral Raise (Machine) | 2 | 12–20 reps | — |
| 4 | Lu Lateral Raise | 2 | 10–15 reps | @10 |
| 5 | Cable Rear Delt | 2 | 15–20 reps | — |
| Superset | ||||
| 6A | Neck Flexion | 1 | 15–20 reps | @8–9 |
| 6B | Wrist Flexion/Extension | 1 | 15–20 reps | — |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Perhaps it's my background as a teacher, but I've always enjoyed helping people. That combined with my passion for fitness, health, nutrition, anatomy, exercise, physiology, lifting weights and a fascination for how to get optimal results makes me a coaching machine.
My obsession is making you the best you can be.
Common questions
Yes, RAVAGE is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
RAVAGE is structured around 6 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
RAVAGE is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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