All LevelsFree

RitFit Rampage V2

Desmond D.· Dec 2025

iOS & Android

Overview

Length

16 weeks

Days / week

6 days

Level

Intermediate, Beginner, Advanced

Goal

Muscle, Athletics, Strength

Equipment

Garage Gym

Session length

90 min

Full Body training.

Who it's for

Athletes of all experience levels

Athletes focused on gaining both size and strength

Athletes who can train 6 days per week

Athletes who train in a garage gym (barbell, rack, and basic free weights)

Muscle engagement

Front

Back

Abs

12.3%

Front Delts

11%

Triceps

11%

Upper Back

11%

Calves

9.6%

Chest

8.2%

Biceps

8.2%

Middle Delts

6.8%

Lats

5.5%

Rear Delts

4.1%

Quadriceps

2.7%

Glutes

2.7%

Hamstrings

2.7%

Forearms

2.7%

Adductors

1.4%

Week 1 Workouts

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
2	Incline Bench Press (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
3	Guillotine Press	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
4	Bent Over Row (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
5	Close Grip Chin Up	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
6	Bench Press Reverse Grip	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
7	Wide Grip Pull-Up	4	AMRAP	@9
8	Rear Delt Fly (Cable)	1	20 reps	@8
		1	15 reps	@8
		2	12 reps	@8
9	Shrug (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
10	Chest Fly (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
11	Seated Overhead Press (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
12	Lateral Raise (Cable)	1	20 reps	@8
		1	15 reps	@8
		2	12 reps	@8
13	Bicep Curl (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
14	Bench Press (Close Grip)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
15	Bicep Curl (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
16	Overhead Tricep Extension (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
17	Hanging Leg Raise	4	12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Standing Calf Raise	10	10 reps	@8
2	Seated Calf Raise	4	6–8 reps	@8
3	Dragon Fly	4	AMRAP	@9
4	Hanging Leg Raise	4	AMRAP	@9
5	Cable Crunch	4	6–8 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
2	Incline Bench Press (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
3	Guillotine Press	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
4	Bent Over Row (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
5	Close Grip Chin Up	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
6	Bench Press Reverse Grip	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
7	Wide Grip Pull-Up	4	AMRAP	@9
8	Rear Delt Fly (Cable)	1	20 reps	@8
		1	15 reps	@8
		2	12 reps	@8
9	Shrug (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
10	Chest Fly (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
11	Seated Overhead Press (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
12	Lateral Raise (Cable)	1	20 reps	@8
		1	15 reps	@8
		2	12 reps	@8
13	Bicep Curl (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
14	Bench Press (Close Grip)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
15	Bicep Curl (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
16	Overhead Tricep Extension (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
17	Hanging Leg Raise	4	12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Standing Calf Raise	10	10 reps	@8
2	Seated Calf Raise	4	6–8 reps	@8
3	Dragon Fly	4	AMRAP	@9
4	Hanging Leg Raise	4	AMRAP	@9
5	Cable Crunch	4	6–8 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Squat (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
2	Incline Bench Press (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
3	Guillotine Press	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
4	Bent Over Row (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
5	Close Grip Chin Up	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
6	Bench Press Reverse Grip	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
7	Wide Grip Pull-Up	4	AMRAP	@9
8	Rear Delt Fly (Cable)	1	20 reps	@8
		1	15 reps	@8
		2	12 reps	@8
9	Shrug (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
10	Chest Fly (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
11	Seated Overhead Press (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
12	Lateral Raise (Cable)	1	20 reps	@8
		1	15 reps	@8
		2	12 reps	@8
13	Bicep Curl (Barbell)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
14	Bench Press (Close Grip)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
15	Bicep Curl (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
16	Overhead Tricep Extension (Cable)	1	15 reps	@8
		1	12 reps	@8
		1	10 reps	@8
		1	8 reps	@8
17	Hanging Leg Raise	4	12 reps	@8

#	Exercise	Sets	Reps	Intensity
1	Standing Calf Raise	10	10 reps	@8
2	Seated Calf Raise	4	6–8 reps	@8
3	Dragon Fly	4	AMRAP	@9
4	Hanging Leg Raise	4	AMRAP	@9
5	Cable Crunch	4	6–8 reps	@8

Weeks 2–16 are in the app

Download Boostcamp to follow the full program with built-in coaching notes.

Common questions

Yes, RitFit Rampage V2 is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 16 weeks are fully unlocked.

This program is built around a garage 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 90 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.

RitFit Rampage V2 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 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.

RitFit Rampage V2 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

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Auto Progression (Pro)Weights and targets update automatically based on how you perform.

Coaching notesBuilt-in cues from the creator inside every workout session.

Progress trackingLog every set and see your strength gains over weeks and months.

Advanced analytics (Pro)Track volume, intensity, and 1RM trends to see exactly how your training is evolving.

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