RAVAGE

by Geoffrey Verity Schofield

6,225 athletes joined

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

4.45

(229 ratings)

PROGRAM DESCRIPTION

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.

PROGRAM OVERVIEW

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

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

10-15 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 1

Smith Machine Hack Squat

5-10 reps

RPE 7-8

Back Extension (Weighted)

8-15 reps

RPE 8-9

Walking Lunge

20-30 reps

Seated Hamstring Curl

8-12 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 2

Close Grip Larsen Press

6-8 reps

RPE 9-10

Narrow Neutral Pulldown

8-12 reps

RPE 10

Smith Reverse Grip Bench

8-12 reps

RPE 8-9

Wide Overhand Pulldown

10-15 reps

RPE 10

Cable Crossover

10-15 reps

RPE 10

1 Arm Machine Row

10-15 reps

RPE 10

Standing Cable Pullover

15-20 reps

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 3

Hammer Curl

15-20 reps

RPE 10

Tricep Pushdown

8-15 reps

RPE 10

Incline Dumbbell Curl

6-10 reps

RPE 9-10

Standing Overhead Extension

8-15 reps

RPE 10

Cable Lateral Raise

10-15 reps

Upright Row (Barbell)

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 4

Back Squat

8-12 reps

RPE 8-9

Romanian Deadlift

8-10 reps

RPE 7-9

Hip Thrust

12-20 reps

Seated Hamstring Curl

8-15 reps

RPE 10

Leg Extension

15-20 reps

RPE 10

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 5

Bench Press (Barbell)

8-12 reps

RPE 8-9

Wide Neutral Pulldown

10-15 reps

RPE 10

Chest Press (Machine)

6-12 reps

RPE 9-10

Helms Row

10-20 reps

Seated Shoulder Press (Dumbbell)

6-12 reps

RPE 10

Seated Row (Cable)

8-15 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

Day 6

Hammer Curl

15-20 reps

Leaning Overhead Extension

10-15 reps

RPE 10

Bicep Curl (Barbell)

8-12 reps

RPE 9-10

Tricep Pushdown

8-15 reps

RPE 10

Lateral Raise (Machine)

12-20 reps

Lu Lateral Raise

10-15 reps

RPE 10

Cable Rear Delt

15-20 reps

Neck Flexion

15-20 reps

RPE 8-9

Wrist Flexion/Extension

15-20 reps

WHAT PEOPLE ARE SAYING(229 ratings)

Only ratings with written feedback are displayed here.

4.45 / 5

Jon T.Man

7 hours ago

4 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Solid, enjoyable program. I added ab work on Bro days and added calf work on leg days. Otherwise this program does a great job of covering the bases. Ive never run a program with a “bro day”, where arms and shoulders have their own day which I really like as a change up from what I’m used to. I appreciate that Geoff has obviously put effort into the details, taking the time to write a good intro to the program with detailed notes for each movement.

Mitch M.Age 28, Man

a day ago

7 weeks complete

3 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

This program is what I would expect from Geoff, great exercise selection good form prompts and good results, been training for 3 years now and I believe this program will work wonders on my progress, will definitely run another mesocycle! Thanks for making this free mate 💪

Show All Reviews

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.