RAMPAGE
3x/week full body hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook
PROGRAM DESCRIPTION
RAMPAGE 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 RAMPAGE program. Audio-book is included.
RAMPAGE is a 3X per week full body hypertrophy program for novice and intermediate lifters.
Recommended Schedule
Monday - Full Body Day 1
Tuesday - Rest or Cardio
Wednesday - Full Body Day 2
Thursday - Rest or Cardio
Friday - Full Body Day 3
Saturday - Rest or Cardio
Sunday - Rest
PROGRAM OVERVIEW
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length10 weeks
- Days Per Week3 days
- Time Per Workout60 minutes
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Geoff's Programming notes for RAMPAGE:
If you care more about chest development than shoulders, you can swap the 5th exercise of each day (Arnold Press/Seated Dumbbell Press/Klokov Press) for a horizonal press (referred to in my first book as “pushes”). If you care more about shoulder development than chest, you can swap the 1st exercise of each day (Incline Dumbbell Bench/Flat Dumbell Bench/Smith Machine Reverse Grip Bench) for another overhead movement.
Likewise, if you care more about thickness of the back, you can swap a vertical pull for a row, whilst if you care more about width, can dump rows for vertical pulls. Up to you.
Take the first week fairly easy just to find working weights (~3-4 RIR across the board).
You have 4 days off a week so push the workout days hard!
Feel free to do cardio on your off days. Cardio is optional and should be done at lower intensity so they do not interfere with your workouts.
Where it says “failure + partials” start with just failure (after the first week) and gradually incorporate some partial range of motion reps in later weeks.
Aim for a double progression, adding reps till you get to the top of the rep range, then adding weight, and repeating. Not all sets have to be with the same weight, you can do a single set with a heavier weight then drop the weight if fatigue necessitates that.
Can autoregulate sets, doing the higher side if you feel good, the lower side if life/tiredness/poor sleep show up. Start on the lower side. Don’t always do the higher side of sets, prioritize quality over quantity.
The program will work great as is, but feel free to evolve it over time when you run it subsequently by tweaking exercise selection or rep range. Observe what seems to produce the best results over time during and after each iteration.