RAVAGE | Workout Programs | Boostcamp App

RAVAGE

3,893 athletes joined

6x/week intermediate hypertrophy program from Geoff Schofield's Resurrecting Your Gains ebook

4.55

(411 ratings)

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

Read more below on the detailed program guide.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

10 weeks

Days Per Week

6 days

Time Per Workout

60 minutes

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

10-15

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 1

Smith Machine Hack Squat

5-10

RPE 7-8

Back Extension (Weighted)

8-15

RPE 8-9

Walking Lunge

20-30

Seated Hamstring Curl

8-12

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 2

Close Grip Larsen Press

6-8

RPE 9-10

Narrow Neutral Pulldown

8-12

RPE 10

Smith Reverse Grip Bench

8-12

RPE 8-9

Wide Overhand Pulldown

10-15

RPE 10

Cable Crossover

10-15

RPE 10

1 Arm Machine Row

10-15

RPE 10

Standing Cable Pullover

15-20

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 3

Hammer Curl

15-20

RPE 10

Tricep Pushdown

8-15

RPE 10

Incline Dumbbell Curl

6-10

RPE 9-10

Standing Overhead Extension

8-15

RPE 10

Cable Lateral Raise

10-15

Upright Row (Barbell)

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 4

Back Squat

8-12

RPE 8-9

Romanian Deadlift

8-10

RPE 7-9

Hip Thrust

12-20

Seated Hamstring Curl

8-15

RPE 10

Leg Extension

15-20

RPE 10

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 5

Bench Press (Barbell)

8-12

RPE 8-9

Wide Neutral Pulldown

10-15

RPE 10

Chest Press (Machine)

6-12

RPE 9-10

Helms Row

10-20

Seated Shoulder Press (Dumbbell)

6-12

RPE 10

Seated Row (Cable)

8-15

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

Day 6

Hammer Curl

15-20

Leaning Overhead Extension

10-15

RPE 10

Bicep Curl (Barbell)

8-12

RPE 9-10

Tricep Pushdown

8-15

RPE 10

Lateral Raise (Machine)

12-20

Lu Lateral Raise

10-15

RPE 10

Cable Rear Delt

15-20

Neck Flexion

15-20

RPE 8-9

Wrist Flexion/Extension

15-20

What People Are Saying(411 ratings)

Only ratings with written feedback are displayed here.

4.55/ 5

Luke S.Age 31, Man

2 days ago

7 weeks complete

8 years of prior experience

As expected strength gains

As expected muscle gains

Significant modifications

It’s a great program. Whoever wrote it has a remarkable understanding of pacing. I mean he understands how hard to push yourself per workout consistently.

Palmeira M.Age 27, Woman

12 days ago

3 weeks complete

1 year of prior experience

More than expected strength gains

As expected muscle gains

Marginal modifications

Huge! however I would like more variations of exercises for the same group of muscles

See More Comments

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.