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RAVAGE

4.65 (83 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.

Read below for the recommended weekly schedule and full program guide.

Program Overview
CoachGeoffrey Verity Schofieldverified coach
LevelIntermediate, Advanced
EquipmentFull Gym
Time Per Workout60 minutes
Days Per Week6 days
Program Length10 weeks
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Week 1
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 2
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 3
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 4
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 5 · Deload Week
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
Back Extension (Weighted)1
8-15
@8-9
Walking Lunge1
20-30
-
Seated Hamstring Curl1
8-12
-
--
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press1
6-8
@9-10
Narrow Neutral Pulldown1
8-12
@10
Smith Reverse Grip Bench1
8-12
@8-9
Wide Overhand Pulldown1
10-15
@10
Cable Crossover1
10-15
@10
1 Arm Machine Row1
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl1
15-20
@10
Tricep Pushdown1
8-15
@10
Incline Dumbbell Curl1
6-10
@9-10
Standing Overhead Extension1
8-15
@10
Cable Lateral Raise1
10-15
-
Upright Row (Barbell)1
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat1
8-12
@8-9
Romanian Deadlift1
8-10
@7-9
Hip Thrust1
12-20
-
Seated Hamstring Curl1
8-15
@10
Leg Extension1
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8-12
@8-9
Wide Neutral Pulldown1
10-15
@10
Chest Press (Machine)1
6-12
@9-10
Helms Row1
10-20
-
Seated Shoulder Press (Dumbbell)1
6-12
@10
Seated Row (Cable)1
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl1
15-20
-
Leaning Overhead Extension1
10-15
@10
Bicep Curl (Barbell)1
8-12
@9-10
Tricep Pushdown1
8-15
@10
Lateral Raise (Machine)1
12-20
-
Lu Lateral Raise1
10-15
@10
Cable Rear Delt1
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 6
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 7
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 8
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 9
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
2
10-15
@7-8
Back Extension (Weighted)2
8-15
@8-9
Walking Lunge2
20-30
-
Seated Hamstring Curl2
8-12
-
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press3
6-8
@9-10
Narrow Neutral Pulldown3
8-12
@10
Smith Reverse Grip Bench2
8-12
@8-9
Wide Overhand Pulldown2
10-15
@10
Cable Crossover2
10-15
@10
1 Arm Machine Row2
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
@10
Tricep Pushdown2
8-15
@10
Incline Dumbbell Curl2
6-10
@9-10
Standing Overhead Extension2
8-15
@10
Cable Lateral Raise2
10-15
-
Upright Row (Barbell)2
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat2
8-12
@8-9
Romanian Deadlift2
8-10
@7-9
Hip Thrust2
12-20
-
Seated Hamstring Curl2
8-15
@10
Leg Extension2
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)2
8-12
@8-9
Wide Neutral Pulldown2
10-15
@10
Chest Press (Machine)2
6-12
@9-10
Helms Row2
10-20
-
Seated Shoulder Press (Dumbbell)2
6-12
@10
Seated Row (Cable)2
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl2
15-20
-
Leaning Overhead Extension2
10-15
@10
Bicep Curl (Barbell)2
8-12
@9-10
Tricep Pushdown2
8-15
@10
Lateral Raise (Machine)2
12-20
-
Lu Lateral Raise2
10-15
@10
Cable Rear Delt2
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
Week 10 · Deload Week
Watch video
Day 1
ExerciseSetsRepsIntensity
Smith Machine Hack Squat1
5-10
@7-8
Back Extension (Weighted)1
8-15
@8-9
Walking Lunge1
20-30
-
Seated Hamstring Curl1
8-12
-
--
Day 2
ExerciseSetsRepsIntensity
Close Grip Larsen Press1
6-8
@9-10
Narrow Neutral Pulldown1
8-12
@10
Smith Reverse Grip Bench1
8-12
@8-9
Wide Overhand Pulldown1
10-15
@10
Cable Crossover1
10-15
@10
1 Arm Machine Row1
10-15
@10
Standing Cable Pullover1
15-20
-
Day 3
ExerciseSetsRepsIntensity
Hammer Curl1
15-20
@10
Tricep Pushdown1
8-15
@10
Incline Dumbbell Curl1
6-10
@9-10
Standing Overhead Extension1
8-15
@10
Cable Lateral Raise1
10-15
-
Upright Row (Barbell)1
15-20
@10
Day 4
ExerciseSetsRepsIntensity
Back Squat1
8-12
@8-9
Romanian Deadlift1
8-10
@7-9
Hip Thrust1
12-20
-
Seated Hamstring Curl1
8-15
@10
Leg Extension1
15-20
@10
Day 5
ExerciseSetsRepsIntensity
Bench Press (Barbell)1
8-12
@8-9
Wide Neutral Pulldown1
10-15
@10
Chest Press (Machine)1
6-12
@9-10
Helms Row1
10-20
-
Seated Shoulder Press (Dumbbell)1
6-12
@10
Seated Row (Cable)1
8-15
-
Day 6
ExerciseSetsRepsIntensity
Hammer Curl1
15-20
-
Leaning Overhead Extension1
10-15
@10
Bicep Curl (Barbell)1
8-12
@9-10
Tricep Pushdown1
8-15
@10
Lateral Raise (Machine)1
12-20
-
Lu Lateral Raise1
10-15
@10
Cable Rear Delt1
15-20
-
Neck Flexion1
15-20
@8-9
Wrist Flexion/Extension1
15-20
-
What People Are Saying
4.7/5
See all
JimmerMan, 38
4 weeks complete
10 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
I like the short workouts that keep me making progress. I do wish there was a way to calculate how much I should be lifting based of my 1rep
2 days ago
Ezra S.Man, 22
4 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
This program broke me out of a rut where I was making very little progress for a long time.
5 days ago
Matt H.Man, 28
4 weeks complete
10 years of prior experience
No modifications
Limited set numbers really make you push each set hard... being as you only have a few sets for each movement... very good variety of exercises some of which I've never tried after 10 years of training
12 days ago
Andre Assunção Man, 18
9 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Excellent program for arms and shoulder hypertrophy. The back exercises selection was not my favorite, though I recognize it is well though off if you put the effort in. Just add some calf exercises and abs on leg day and you’re good to go.
17 days ago
Tyler S.Man, 40
4 weeks complete
1.25 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Just starting week 4, so kind of early for a review other than that I am enjoying it so far. I put "more than expected muscle gains" but I think that's at least in part due to having just finished a more strength focused program, and kind of reaping those rewards. YMMV with that kind of thing, anyway. I added calf work and cable crunches to the leg days, hanging leg raises to torso days, dumbbell chest fly to bench day, and one extra each bicep and tricep exercise to arm (bro) day, e.g. 21s, spider curl, JM press, skull crusher. The layout of my gym makes it kind of hard to superset on torso day, but even so, the workouts are only about 90 minutes at most.
19 days ago
Hu H.Woman, 3
1 week complete
5 years of prior experience
Less than expected strength gains
Less than expected muscle gains
None modifications
The first
22 days ago
Gilbert A.Man, 35
4 weeks complete
20 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
By far my favorite program that I’ve ran so far it’s fun and I’m always excited to walk into the gym. I’ve always done four day splits. This is my first six day and I really enjoy it.
23 days ago
VedMan, 23
8 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Still on it. It's been great 👍
25 days ago
Kishan Man, 25
4 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
Fantastic program
a month ago
Nicholas L.Man, 24
4 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program
a month ago

Recommended Schedule

  • Monday - Legs

  • Tuesday - Torso

  • Wednesday - Bro Day

  • Thursday - Legs

  • Friday - Torso

  • Saturday - Bro Day

  • Sunday - Rest

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.