RAVAGE, modified
geoffrey rocks
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees) | 1 | 5–10 reps |
| 2 | 10–15 reps | ||
| 2 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| 3 | Back Extension (Weighted) | 2 | 8–15 reps |
| 4 | Walking Lunge (Dumbbell) | 2 | 20–30 reps |
| 5 | Lying Leg Curl | 2 | 8–12 reps |
| 6 | Decline Sit Up (Weighted) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | AD Press (Smith Machine) | 3 | 6–10 reps |
| 2 | Pull-Up (Neutral Grip, Weighted) | 3 | 6–10 reps |
| 3 | Behind-The-Neck Press (Smith Machine) | 3 | 8–12 reps |
| 4 | Chest Supported Row (Barbell) | 3 | 8–12 reps |
| 5 | Bench Press (Dumbbell) | 3 | 10–15 reps |
| 6 | Single Arm Row (Cable) | 3 | 10–15 reps |
| 7 | Pec Deck (Machine) | 1 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Dumbbell) | 3 | 15–20 reps |
| 2 | Tricep Pushdown (Cable) | 3 | 8–15 reps |
| 3 | Incline Curl (Dumbbell) | 3 | 6–10 reps |
| 4 | Seated Overhead Extension (EZ Bar) | 3 | 8–15 reps |
| 5 | Chest Supported Lateral Raise | 3 | 10–15 reps |
| 6 | Upright Row (Barbell) | 3 | 15–20 reps |
| 7 | Wrist Curls | 3 | 10–15 reps |
| 8 | Wrist Extension | 3 | 10–15 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Leg Press (45 Degrees,Paused) | 1 | 5–10 reps |
| 2 | 10–15 reps | ||
| 2 | Calf Raise (Leg Press) | 3 | 8–12 reps |
| 3 | Romanian Deadlift (Barbell) | 2 | 6–10 reps |
| 4 | Hip Abductor (Machine) | 2 | 20–30 reps |
| 5 | Seated Hamstring Curl | 2 | 8–12 reps |
| 6 | Leg Extension | 2 | 8–12 reps |
| 7 | Leg Raise (Captain's Chair) | 3 | 6–10 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Dip (Weighted) | 3 | 6–10 reps |
| 2 | Wide Grip Lat Pulldown | 3 | 8–12 reps |
| 3 | Incline Bench Press (Dumbbell) | 3 | 8–12 reps |
| 4 | Seated Row (Cable) | 3 | 8–12 reps |
| 5 | Shoulder Press (Machine) | 3 | 6–12 reps |
| 6 | Chest Supported Row (Dumbbell) | 3 | 10–15 reps |
| 7 | Standing Pullover (Cable) | 1 | 15–20 reps |
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1 | Hammer Curl (Cable) | 3 | 6–12 reps |
| 2 | Tricep Rope Push Down (Cable) | 3 | 8–12 reps |
| 3 | Bicep Curl (EZ Bar) | 3 | 8–12 reps |
| 4 | Leaning Overhead Cable Extension | 3 | 5–10 reps |
| 5 | Lateral Raise (Dumbbell) | 3 | 12–20 reps |
| 6 | Lu Lateral Raise | 2 | 10–15 reps |
| 7 | Rear Delt Fly (Cable) | 2 | 10–15 reps |
| 8 | Wrist Curls | 3 | 10–15 reps |
| 9 | Wrist Extension | 3 | 10–15 reps |
Weeks 2–10 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, RAVAGE, modified is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 10 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
RAVAGE, modified is structured around 6 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 10 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
RAVAGE, modified is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
