RAVAGE

(239 reviews)

6x/week intermediate hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook

Program Description

RAVAGE 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 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.

Program Overview

Coach	Geoffrey Verity Schofield
Level	Intermediate, Advanced
Goal	Bodybuilding
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	6 days
Program Length	10 weeks

Start the program
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Week 1

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 2

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 3

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 4

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 5 · Deload Week

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
Back Extension (Weighted)	1	8-15
Walking Lunge	1	20-30
Seated Hamstring Curl	1	8-12
--

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	1	6-8
Narrow Neutral Pulldown	1	8-12
Smith Reverse Grip Bench	1	8-12
Wide Overhand Pulldown	1	10-15
Cable Crossover	1	10-15
1 Arm Machine Row	1	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	1	15-20
Tricep Pushdown	1	8-15
Incline Dumbbell Curl	1	6-10
Standing Overhead Extension	1	8-15
Cable Lateral Raise	1	10-15
Upright Row (Barbell)	1	15-20

Day 4

Exercise	Sets	Reps
Back Squat	1	8-12
Romanian Deadlift	1	8-10
Hip Thrust	1	12-20
Seated Hamstring Curl	1	8-15
Leg Extension	1	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	1	8-12
Wide Neutral Pulldown	1	10-15
Chest Press (Machine)	1	6-12
Helms Row	1	10-20
Seated Shoulder Press (Dumbbell)	1	6-12
Seated Row (Cable)	1	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	1	15-20
Leaning Overhead Extension	1	10-15
Bicep Curl (Barbell)	1	8-12
Tricep Pushdown	1	8-15
Lateral Raise (Machine)	1	12-20
Lu Lateral Raise	1	10-15
Cable Rear Delt	1	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 6

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 7

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 8

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 9

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
	2	10-15
Back Extension (Weighted)	2	8-15
Walking Lunge	2	20-30
Seated Hamstring Curl	2	8-12

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	3	6-8
Narrow Neutral Pulldown	3	8-12
Smith Reverse Grip Bench	2	8-12
Wide Overhand Pulldown	2	10-15
Cable Crossover	2	10-15
1 Arm Machine Row	2	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	2	15-20
Tricep Pushdown	2	8-15
Incline Dumbbell Curl	2	6-10
Standing Overhead Extension	2	8-15
Cable Lateral Raise	2	10-15
Upright Row (Barbell)	2	15-20

Day 4

Exercise	Sets	Reps
Back Squat	2	8-12
Romanian Deadlift	2	8-10
Hip Thrust	2	12-20
Seated Hamstring Curl	2	8-15
Leg Extension	2	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	2	8-12
Wide Neutral Pulldown	2	10-15
Chest Press (Machine)	2	6-12
Helms Row	2	10-20
Seated Shoulder Press (Dumbbell)	2	6-12
Seated Row (Cable)	2	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	2	15-20
Leaning Overhead Extension	2	10-15
Bicep Curl (Barbell)	2	8-12
Tricep Pushdown	2	8-15
Lateral Raise (Machine)	2	12-20
Lu Lateral Raise	2	10-15
Cable Rear Delt	2	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

Week 10 · Deload Week

Watch video

Day 1

Exercise	Sets	Reps
Smith Machine Hack Squat	1	5-10
Back Extension (Weighted)	1	8-15
Walking Lunge	1	20-30
Seated Hamstring Curl	1	8-12
--

Day 2

Exercise	Sets	Reps
Close Grip Larsen Press	1	6-8
Narrow Neutral Pulldown	1	8-12
Smith Reverse Grip Bench	1	8-12
Wide Overhand Pulldown	1	10-15
Cable Crossover	1	10-15
1 Arm Machine Row	1	10-15
Standing Cable Pullover	1	15-20

Day 3

Exercise	Sets	Reps
Hammer Curl	1	15-20
Tricep Pushdown	1	8-15
Incline Dumbbell Curl	1	6-10
Standing Overhead Extension	1	8-15
Cable Lateral Raise	1	10-15
Upright Row (Barbell)	1	15-20

Day 4

Exercise	Sets	Reps
Back Squat	1	8-12
Romanian Deadlift	1	8-10
Hip Thrust	1	12-20
Seated Hamstring Curl	1	8-15
Leg Extension	1	15-20

Day 5

Exercise	Sets	Reps
Bench Press (Barbell)	1	8-12
Wide Neutral Pulldown	1	10-15
Chest Press (Machine)	1	6-12
Helms Row	1	10-20
Seated Shoulder Press (Dumbbell)	1	6-12
Seated Row (Cable)	1	8-15

Day 6

Exercise	Sets	Reps
Hammer Curl	1	15-20
Leaning Overhead Extension	1	10-15
Bicep Curl (Barbell)	1	8-12
Tricep Pushdown	1	8-15
Lateral Raise (Machine)	1	12-20
Lu Lateral Raise	1	10-15
Cable Rear Delt	1	15-20
Neck Flexion	1	15-20
Wrist Flexion/Extension	1	15-20

What People Are Saying

4.5/ 5

See all

Sebastian Man, 18

5 weeks complete

2 years of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

It's pretty good My first program on this app. I give it 10/10

4 days ago

Paulius GrašysMan, 34

6 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

first month havent skipped a day but after deload week shit feels way harder to get back to it added rest days after 3 days in a row (so its an 8 day cycle in stead of 7 but idc about synchronizing days) otherwise its hard to recover even in surplus and sleeping 9hrs gained more than expected strength despite this being a bb program gained 1cm on arms in this month back grew chest not growing yet...

6 days ago

Geoff's Programming notes for RAVAGE:

Who is Ravage 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 to do?

• 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 autoregulate 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 supersetted 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.