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RAVAGE

Free5.00 (2 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

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.

Program Overview
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Geoffrey Verity Schofieldverified coach
Intermediate, Advanced
Full Gym
60 minutes
6 days
10 weeks
What People Are Saying
See All
Tomas Man, 23
0 weeks complete
5 years of prior experience
As expected strength gains
More than expected muscle gains
None modifications
Great program! Not boring or overwhelming, you'll always be happy to go workout. I recommend doing it while bulking.
5 days ago
John G. Man, 25
3 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Excellent programme love the bro days, go Geoff
5 days ago
Mon
Click ••• to swap to alternative exercises
1. Smith Machine Hack Squat
1 top set of 5-10 reps, then 1-3 backdown sets | Tips: Controlled lowering to make it as knee friendly as possible • Can add slight pause at bottom • Weight will be lower than a back squat • Don't let hips shift backwards excessively when standing up • Make sure smith machine is stable (consider putting blades on it/behind it if it's a lighter model)
Alternative Exercise 1: Hack Squat
Alternative Exercise 2: Quad Dominant Leg Press (Feet Low On Pad)
Alternative Exercise 3: Front Squat (Barbell)
Alternative Exercise 4: High Bar Squat (Barbell)
SetsTargetIntensity
1
5 - 10 reps
RPE 7-8
2
10 - 15 reps
RPE 7-8
3
10 - 15 reps
RPE 7-8
2. Back Extension (Weighted)
2-3 sets | Tips: Load with bar on back, or bar/plate/dumbbell in hands • Controlled lower, hamstring stretch at bottom, glute squeeze at top
Alternative Exercise 1: Good Morning
Alternative Exercise 2: Romanian DeadliftNotes: 2-3 sets | Tips: Brace core (as if about to be punched in the gut) • Push hips back • Keep bar close • Big ham stretch, push hips forward • Lock out just by standing tall, not leaning back
SetsTargetIntensity
1
8 - 15 reps
RPE 8-9
2
8 - 15 reps
RPE 8-9
3. Walking Lunge
2-3 sets | Tips: Load with dumbbells preferably, or a barbell if you have space • Descend under control • Keep the knee stable
Alternative Exercise 1: Bulgarian Split Squat
Alternative Exercise 2: Reverse Lunge
SetsTargetIntensity
1
20 - 30 reps
-
2
20 - 30 reps
-
4. Seated Hamstring Curl
2-3 sets, failure + partials | Tips: Take to failure with full range of motion for 8-12 reps, then add 2-3 reps with as much range of motion as possible • Push hips into the pad, don't arch lower back
Alternative Exercise 1: Lying Hamstring Curl
Alternative Exercise 2: Standing Hamstring Curl
Alternative Exercise 3: Nordic Hamstring Curl
SetsTargetIntensity
1
8 - 12 reps
-
2
8 - 12 reps
-
Tue
Click ••• to swap to alternative exercises
1. Superset
1A. Close Grip Larsen Press
3-4 sets | Tips: Hands around shoulder width • Don't take a super narrow grip, can be tough on the wrists • Control the lowering, tuck elbows slightly as you descend • Pause slightly at the bottom • Explode upwards
Alternative Exercise 1: Bench Press (Close Grip)
SetsTargetIntensity
1
6 - 8 reps
RPE 9-10
2
6 - 8 reps
RPE 9-10
3
6 - 8 reps
RPE 9-10
1B. Narrow Neutral Pulldown
3-4 sets | Tips: Full range of motion, arms overhead then hands to chest • Control the eccentric • Minimize swinging
Alternative Exercise 1: Narrow Neutral Pullup
Alternative Exercise 2: Wide Neutral Pulldown/PullupNotes: 2-3 sets | Tips: Big stretch • Pull towards the chest • Control the eccentric
Alternative Exercise 3: Lat Pulldown (Machine)
SetsTargetIntensity
1
8 - 12 reps
10 RPE
2
8 - 12 reps
10 RPE
3
8 - 12 reps
10 RPE
2. Superset
2A. Smith Reverse Grip Bench
2-3 sets | Tips: Full range of motion • Set safety supports • Unrack/rerack carefully • Tuck elbows slightly
Alternative Exercise 1: Reverse Grip Bench (Barbell)
Alternative Exercise 2: Incline Bench Press (Barbell)
Alternative Exercise 3: Incline Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
2B. Wide Overhand Pulldown
2-3 sets | Tips: Full range of motion • Control the eccentric, especially the last part at the top • Go lighter than you think you should at first
Alternative Exercise 1: Wide Grip Pull-Up
Alternative Exercise 2: Wide Pull-Up (Assisted)
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
3. Superset
3A. Cable Crossover
2-3 sets | Tips: Big stretch • Big squeeze • Pretend you're Arnold
Alternative Exercise 1: Pec Deck (Machine)
Alternative Exercise 2: Chest Fly (Dumbbell)
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
3B. 1 Arm Machine Row
2-3 sets | Tips: Slight momentum is Ok • Let the scapula move freely, protracting and retracting
Alternative Exercise 1: 1 Arm Dumbbell Row
Alternative Exercise 2: 1 Arm Seated Row (Cable)
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
4. Standing Cable Pullover
1-2 sets, failure + partials | Tips: Stretch and squeeze • Can bend elbows slightly as you pull • Tilting chest up as you pull can help increase contraction
Alternative Exercise 1: Pullover (Machine)
Alternative Exercise 2: Pullover (Dumbbell)
SetsTargetIntensity
1
15 - 20 reps
-
Wed
Click ••• to swap to alternative exercises
1. Superset
1A. Hammer Curl
2-3 sets | Tips: Start each set strict • Can get slightly sloppy but nothing excessive • Elbows can move a bit
Alternative Exercise 1: Cable Rope Curl
Alternative Exercise 2: Reverse Grip Ez Bar Curl
Alternative Exercise 3: Reverse Grip Barbell Curl
SetsTargetIntensity
1
15 - 20 reps
10 RPE
2
15 - 20 reps
10 RPE
1B. Tricep Pushdown
2-3 sets | Tips: Can move elbows slightly • Full stretch and contraction
Alternative Exercise 1: Tricep Extension (Cable)
Alternative Exercise 2: Dumbbell Skull Crusher
SetsTargetIntensity
1
8 - 15 reps
10 RPE
2
8 - 15 reps
10 RPE
2. Superset
2A. Incline Dumbbell Curl
2-3 sets | Tips: Commit to each rep • Control the lowering
Alternative Exercise 1: Preacher Curl (Dumbbell)
Alternative Exercise 2: Bicep Curl (EZ Bar)
SetsTargetIntensity
1
6 - 10 reps
RPE 9-10
2
6 - 10 reps
RPE 9-10
2B. Standing Overhead Extension
2-3 sets | Tips: Get full range of motion (hands behind head) • Big stretch
Alternative Exercise 1: Standing Overhead Extension (Leaning Away)Notes: 2-3 sets
SetsTargetIntensity
1
8 - 15 reps
10 RPE
2
8 - 15 reps
10 RPE
3. Cable Lateral Raise
2-3 sets, failure + partials | Tips: Go to failure then do partials (attempting full range of motion but failing) • Can use a bit of oomph on the concentric but control the lowering
Alternative Exercise 1: Lateral Raise (Machine)
Alternative Exercise 2: Seated Dumbbell Lateral Raise
SetsTargetIntensity
1
10 - 15 reps
-
2
10 - 15 reps
-
4. Upright Row (Barbell)
2-3 sets | Tips: Experiment with different grips and elevations to find what is comfortable • Can put these before the cable lateral raises if you prefer • Strict form
Alternative Exercise 1: Upright Row (Dumbbell)
Alternative Exercise 2: Standing Lateral Raise
SetsTargetIntensity
1
15 - 20 reps
10 RPE
2
15 - 20 reps
10 RPE
Thu
Click ••• to swap to alternative exercises
1. Back Squat
2-3 sets | Tips: Stay upright • Let the knees go forward • Slow lowering, slight pause, stand up
Alternative Exercise 1: Hack Squat
Alternative Exercise 2: Quad Dominant Leg Press (Feet Low on Pad)
Alternative Exercise 3: Front Squat (Barbell)
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
2. Romanian Deadlift
2-3 sets | Tips: Brace core (as if about to be punched in the gut) • Push hips back • Keep bar close • Big ham stretch, push hips forward • Lock out just by standing tall, not leaning back
Alternative Exercise 1: Stiff Leg Deadlift
Alternative Exercise 2: Deficit Deadlift (Barbell)
Alternative Exercise 3: Snatch Deadlift
Alternative Exercise 4: Good Morning
SetsTargetIntensity
1
8 - 10 reps
RPE 7-9
2
8 - 10 reps
RPE 7-9
3. Hip Thrust
2-3 sets, failure + partials | Tips: Toes slightly outwards • Feet not far away (too much hams), not near (too much quads) • Squeeze your glutes at the top • Don't lower all the way to the floor, stop just before
Alternative Exercise 1: Glute Bridge (Barbell)
Alternative Exercise 2: Glute Kickback (Machine)
SetsTargetIntensity
1
12 - 20 reps
-
2
12 - 20 reps
-
4. Superset
4A. Seated Hamstring Curl
2-3 sets | Tips: Take to failure with full range of motion for 8-12 reps, then add 2-3 reps with as much range of motion as possible • Push hips into the pad, don't arch lower back
Alternative Exercise 1: Lying Hamstring Curl
Alternative Exercise 2: Standing Hamstring Curl
Alternative Exercise 3: Nordic Hamstring Curl
SetsTargetIntensity
1
8 - 15 reps
10 RPE
2
8 - 15 reps
10 RPE
4B. Leg Extension
2-3 sets | Tips: Adjust machine as preferred • Squeeze quads at the top • Hold yourself down with the handles
Alternative Exercise 1: Sissy Squat
Alternative Exercise 2: Goblet Squat
SetsTargetIntensity
1
15 - 20 reps
10 RPE
2
15 - 20 reps
10 RPE
Fri
Click ••• to swap to alternative exercises
1. Superset
1A. Bench Press (Barbell)
2-3 sets | Tips: Moderate grip width • Chest up • Pause slightly on chest
Alternative Exercise 1: Incline Bench Press (Barbell)
Alternative Exercise 2: Bench Press (Dumbbell)
SetsTargetIntensity
1
8 - 12 reps
RPE 8-9
2
8 - 12 reps
RPE 8-9
1B. Wide Neutral Pulldown
2-3 sets | Tips: Big stretch • Pull towards the chest • Control the eccentric
Alternative Exercise 1: Narrow Neutral Pulldown/PullupNotes: 3-4 sets | Tips: Full range of motion, arms overhead then hands to chest • Control the eccentric • Minimize swinging
Alternative Exercise 2: Pulldown (Machine)
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
2. Superset
2A. Chest Press (Machine)
2-3 sets | Tips: Use a comfortable grip width • Pause at the bottom with a full stretch
Alternative Exercise 1: Bench Press (Dumbbell)
Alternative Exercise 2: Incline Bench Press (Dumbbell)
Alternative Exercise 3: Push Up (Weighted)
SetsTargetIntensity
1
6 - 12 reps
RPE 9-10
2
6 - 12 reps
RPE 9-10
2B. Helms Row
2-3 set, failure + partials | Tips: Rest chest lightly on bench • Keep hips hinged back and feet under you • Row back towards hips
Alternative Exercise 1: Seated Row (Machine)
Alternative Exercise 2: Yates Row
SetsTargetIntensity
1
10 - 20 reps
-
2
10 - 20 reps
-
3. Superset
3A. Seated Shoulder Press (Dumbbell)
2-3 sets | Tips: Kick the dumbbells up one at a time • Full range of motion, dumbbell to shoulders at the bottom • When finishing, lower to thighs then floor
Alternative Exercise 1: Seated Overhead Press (Barbell)
Alternative Exercise 2: Overhead Press (Barbell)
Alternative Exercise 3: Overhead Press (Machine)
SetsTargetIntensity
1
6 - 12 reps
10 RPE
2
6 - 12 reps
10 RPE
3B. Seated Row (Cable)
2-3 sets, failure + partials | Tips: Let scapula move freely (retraction and protraction) • Aim for full range of motion at the top but can go beyond failure • Control the eccentric, get a bit stretch at the bottom • For cable rows, brace the midsection!
Alternative Exercise 1: Chest Supported Row (Machine)
Alternative Exercise 2: Seal Row
Alternative Exercise 3: Inverted Row
SetsTargetIntensity
1
8 - 15 reps
-
2
8 - 15 reps
-
Sat
Click ••• to swap to alternative exercises
1. Superset
1A. Hammer Curl
2-3 sets, failure + partials | Tips: Start each set strict • Can get slightly sloppy but nothing excessive • Elbows can move a bit
Alternative Exercise 1: Reverse Bicep Curl (EZ Bar)
Alternative Exercise 2: Football Bar Curl (Neutral Grip Curl)
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
1B. Leaning Overhead Extension
2-3 sets | Tips: Keep fairly strict early in the set • Use slight momentum to get through a sticking point if needed later in the set • Full rom, hands behind head!
Alternative Exercise 1: Standing Overhead ExtensionNotes: 2-3 sets | Tips: Get full range of motion (hands behind head) • Big stretch
Alternative Exercise 2: French Press
Alternative Exercise 3: 1-Arm Tricep Extension (Dumbbell)
Alternative Exercise 4: Skull Crusher
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
2. Superset
2A. Bicep Curl (Barbell)
2-3 sets | Tips: Minimal cheating • Pause at top and bottom • Brace core
Alternative Exercise 1: Incline Dumbbell CurlNotes: 2-3 sets | Tips: Commit to each rep • Control the lowering
Alternative Exercise 2: Bicep Curl (EZ Bar)
Alternative Exercise 3: Preacher Curl (Barbell)
SetsTargetIntensity
1
8 - 12 reps
RPE 9-10
2
8 - 12 reps
RPE 9-10
2B. Tricep Pushdown
2-3 sets | Tips: Aim for a big stretch • Control the eccentric
Alternative Exercise 1: Tricep Rope Push Down (Cable)
Alternative Exercise 2: 1-Arm Tricep Rope Push Down (Cable)
SetsTargetIntensity
1
8 - 15 reps
10 RPE
2
8 - 15 reps
10 RPE
3. Lateral Raise (Machine)
2-3 sets, failure + partials | Tips: Strict form • High effort! • Go to failure then do partials in the bottom part of the rom
Alternative Exercise 1: Lateral Raise (Dumbbell) - Seated or Standing
SetsTargetIntensity
1
12 - 20 reps
-
2
12 - 20 reps
-
4. Lu Lateral Raise
2-3 sets | Tips: Fairly strict • Pause at the top • Control the lowering
Alternative Exercise 1: Prone Rear Delt Raise
Alternative Exercise 2: Upright Row (Barbell)
Alternative Exercise 3: Upright Row (Dumbbell)
SetsTargetIntensity
1
10 - 15 reps
10 RPE
2
10 - 15 reps
10 RPE
5. Cable Rear Delt
1-3 set, failure + partials | Tips: Alternate which arm is in front each set • Big stretch • Go to failure then do some partials
Alternative Exercise 1: Skiers
Alternative Exercise 2: Powell Raise
SetsTargetIntensity
1
15 - 20 reps
-
2
15 - 20 reps
-
6. Superset
6A. Neck Flexion
1-2 sets | Tips: Start very light • Use control • Be careful
SetsTargetIntensity
1
15 - 20 reps
RPE 8-9
6B. Wrist Flexion/Extension
1-2 sets, failure + partials | Tips: Strict form • Fail then use partials • Embrace the burn
SetsTargetIntensity
1
15 - 20 reps
-