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RitFit Rampage V3

by Desmond D.

Program Description

Full Body training.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 27, 2025 04:19
  • Last Edited
    Dec 27, 2025 04:47
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.2%
Lats
11.8%
Abs
8.8%
Front Delts
8.8%
Triceps
8.8%
Biceps
7.4%
Quadriceps
5.9%
Glutes
5.9%
Hamstrings
5.9%
Chest
5.9%
Middle Delts
5.9%
Rear Delts
4.4%
Adductors
1.5%
Lower Back
1.5%
Forearms
1.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-9 reps
RPE 9
2
Incline Bench Press (Barbell)
2
5-9 reps
RPE 10
3
Guillotine Press
2
6-10 reps
RPE 10
4
Bent Over Row (Barbell)
2
5-9 reps
RPE 10
5
Wide Grip Overhand Lat Pulldown
2
8-14 reps
RPE 10
6
Close Grip Neutral Lat Pulldown
2
8-14 reps
RPE 10
7
Deadlift (Barbell)
2
5-9 reps
RPE 10
8
Underhand Close Grip Lat Pulldown
2
8-14 reps
RPE 10
9
Rear Delt Fly (Cable)
2
12-15 reps
RPE 10
10
Shrug (Barbell)
2
8-14 reps
RPE 10
11
Chest Fly (Cable)
2
8-14 reps
RPE 10
12
Seated Overhead Press (Barbell)
2
5-9 reps
RPE 10
13
Lateral Raise (Cable)
2
12-15 reps
RPE 10
14
Bicep Curl (Barbell)
2
8-14 reps
RPE 10
15
Bench Press Reverse Grip
2
6-10 reps
RPE 10
16
V-Handle Tricep Pushdown (Cable)
2
8-14 reps
RPE 10
17
Hanging Leg Raise
4
12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
2 Sets
5-9 Reps
@9
2
Incline Bench Press (Barbell)
2 Sets
5-9 Reps
@10
3
Guillotine Press
2 Sets
6-10 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
5-9 Reps
@10
5
Wide Grip Overhand Lat Pulldown
2 Sets
8-14 Reps
@10
6
Close Grip Neutral Lat Pulldown
2 Sets
8-14 Reps
@10
7
Deadlift (Barbell)
2 Sets
5-9 Reps
@10
8
Underhand Close Grip Lat Pulldown
2 Sets
8-14 Reps
@10
9
Rear Delt Fly (Cable)
2 Sets
12-15 Reps
@10
10
Shrug (Barbell)
2 Sets
8-14 Reps
@10
11
Chest Fly (Cable)
2 Sets
8-14 Reps
@10
12
Seated Overhead Press (Barbell)
2 Sets
5-9 Reps
@10
13
Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
14
Bicep Curl (Barbell)
2 Sets
8-14 Reps
@10
15
Bench Press Reverse Grip
2 Sets
6-10 Reps
@10
16
V-Handle Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@10
17
Hanging Leg Raise
4 Sets
12 Reps
@8